Steak and broccoli stir-fry with toasted pumpkin seeds

Steak and broccoli stir-fry with toasted pumpkin seeds

Super simple real food on a plate. Steak. Broccoli. Onions and pumpkin seeds. Creamy butter. A quick keto dinner for those hectic weeknights.
October 3 2017 recipe by , photo by , nutritional review by in Recipes, Dinner, Lunch, Meal

Steak and broccoli stir-fry with toasted pumpkin seeds

Super simple real food on a plate. Steak. Broccoli. Onions and pumpkin seeds. Creamy butter. A quick keto dinner for those hectic weeknights.
USMetric
2 servingservings

Ingredients

  • 2 oz. 55 g butter, divided
  • ¾ lb 325 g ribeye steak, sliced into 2” (5 cm) stripsribeye steaks, sliced into 2” (5 cm) strips
  • 1 (4 oz.) 1 (110 g) yellow onion, slicedyellow onions, sliced
  • salt and pepper
  • 9 oz. (2¾ cups) 260 g (700 ml) broccoli, chopped, including stem
  • 1 tbsp 1 tbsp tamari soy sauce
  • 2 tbsp 2 tbsp pumpkin seeds
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Instructions

  1. Heat half of the butter in a frying pan or wok, over medium high heat. Brown the meat. Season with salt and pepper. Remove from the pan and set aside.
  2. Fry broccoli and onion in the same frying pan.
  3. Add soy sauce towards the end. Return the meat back to the pan and stir. Season to taste and keep warm while toasting the pumpkin seeds.
  4. Heat a large, dry skillet over medium heat. Add pumpkin seeds. Stir the seeds constantly to prevent burning. Toast until they get some color and start to pop.
  5. Serve the stir-fry with a dollop of butter and pumpkin seeds.

Tip!

The meat continues to cook after you take it off the heat, so err on the side of slightly less cooking time. You can always cook it a little more with the veggies at the end if you wish. Feel free to add a fried egg on top if you want some extra nutrition and even more flavor!

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36 comments

  1. 1
    Sarah K.
    September 29 2017
    This turned out really good, but I cooked my meat and veggies with sesame oil, and still added butter at the end. Bomb diggity!
  2. 2
    Patricia
    October 3 2017
    Diet Doctor should have an app
  3. 3
    Isaac
    January 17 2018
    What are the nutritional facts?
  4. 4
    Shirley
    January 20 2018
    A true favorite!
  5. 5
    Angel
    April 7 2018
    This was just okay for me. I found it a little boring and greasy tasting with all the butter. Needs way more in the way of spices to make this interesting. I probably wouldn't make it again.
  6. 6
    JK
    May 7 2018
    you dont need extra butter to serve with, added mushrooms, and sesame seeds (.3 oz) instead of pumpkin seeds, a splash of hot sauce, and garlic powder. Also reduced the onion to 2 OZ. A+
  7. 7
    Kama
    May 23 2018
    Well I thought it was delicious, just the way it was!!!
  8. 8
    Andrea
    July 1 2018
    It was good. A quick staple for evening dinner rotation. 3 stars!
  9. 9
    Jemma Evans
    August 12 2018
    Stunning! I added mushrooms and zucchini noodles to mine
  10. 10
    Darlene
    September 22 2018
    This was my first recipe off the site and it turned out great! Made it in a cast iron pan to really get all of the flavors and a nice sear on everything. Did not add the seeds, but my boyfriend did add a tiny bit of sriracha on the side with his. Glad I bought enough ingredients to make this twice for the week as we are just starting out with low carb.
  11. 11
    Larry
    December 31 2018
    Nailed it!
  12. 12
    Autum
    January 7 2019
    Made this according to the recipe. LOVED it! Will make this again. Very, very good.
  13. 13
    Luis
    January 23 2019
    How is this dairy-free? It pops up on the dairy free meal plan.
    Reply: #14
  14. 14
    Reply to comment #13 by Luis
    Kristin Parker Team Diet Doctor
    January 24 2019

    How is this dairy-free? It pops up on the dairy free meal plan.

    Many people who are dairy free can still use butter. If you can not, please feel free to use bacon grease or coconut oil in place of the butter.

  15. 15
    Nicholas
    January 25 2019
    It says serve immediately. Does this mean it doesn’t reheat well? ( since I will be having the second serving the next day)
  16. 16
    Adam
    January 29 2019
    Really really tasty. Loved it. Thanks. Will add mushrooms next time though.
  17. 17
    Susan
    February 26 2019
    In general, I'd say that grilling the steak and steaming the broccoli and serving them both with a big dollop of herb butter would be better. These ingredients got worse when mixed together. It took longer to cook and was much messier as well. I had to add quite a bit of sriracha and extra soy sauce to get flavor in it.
  18. 18
    Don
    March 5 2019
    for those who say there wasn't much flavour or it was bland, marinate the sliced steak with some minced garlic, ACV and ground black pepper for 30 minutes before cooking
  19. 19
    Athena
    April 29 2019
    What is ACV @ Don?
    Reply: #20
  20. 20
    Reply to comment #19 by Athena
    Madison
    May 5 2019
    Apple Cider Vinegar
  21. 21
    Gail
    July 22 2019
    Cooked this to the tee - yumo! Then added a garlic clove... will be on my meal list regularly
  22. 22
    Kate
    October 27 2019
    This is great!
    I subbed coconut aminos for the soy sauce, and splashed a bit of Cholula around after I had plated it up... will be making this again!
  23. 23
    sfe821
    September 9 2020
    This was delicious -I didn't use the seeds but it was a great steak and veggie dish. I followed the recipe for 1 (serving) but it still seemed like so much -the most filling meal by far. Just making sure that when I set it to "1", it is in fact for one serving (6 oz of fatty steak seemed like a lot) and not supposed to be divided in to 2 meals (one on one day one on the next).
    Reply: #24
  24. 24
    Reply to comment #23 by sfe821
    Crystal Pullen Team Diet Doctor
    September 9 2020

    This was delicious -I didn't use the seeds but it was a great steak and veggie dish. I followed the recipe for 1 (serving) but it still seemed like so much -the most filling meal by far. Just making sure that when I set it to "1", it is in fact for one serving (6 oz of fatty steak seemed like a lot) and not supposed to be divided in to 2 meals (one on one day one on the next).

    A single serving of ribeye will be 6 oz as it will have a good bit of fat to go along with the protein.

  25. 25
    Kathleen
    December 18 2020
    The 2 servings turned out to be 3 servings (par for the course for me with DD recipes; I get 50% more servings than listed 🙂). I only used 1oz of butter instead of 4oz and it was still too much. I think because the ribeye is so fatty that I will use a non-animal cooking fat if I make it again.
  26. 26
    sfe821
    September 7 2021
    Are the pumpkin seeds what make this dish 10G? if you eliminate the seeds, what would the total net carbs be?
    Reply: #27
  27. 27
    Reply to comment #26 by sfe821
    Kristin Parker Team Diet Doctor
    September 7 2021

    Are the pumpkin seeds what make this dish 10G? if you eliminate the seeds, what would the total net carbs be?

    The pumpkin seeds are <.5g carbs per serving. There are about 4g carbs from the onion and 5g from the broccoli.

  28. 28
    sfe821
    September 8 2021
    Ok -so if I take out the broccoli or onion, it's only 5-6g per serving, correct? What would it be if I just used Asparagus?
    Reply: #29
  29. 29
    Reply to comment #28 by sfe821
    Kristin Parker Team Diet Doctor
    September 8 2021

    Ok -so if I take out the broccoli or onion, it's only 5-6g per serving, correct? What would it be if I just used Asparagus?

    You can use an app like Carb Manager or Cronometer to play around with substitutions and how they affect the nutrition profile of a dish. The US FDA FoodData Central is a good resource as well.
    https://fdc.nal.usda.gov/

  30. 30
    sfe821
    July 30 2022
    What can I use instead of pumkpin seeds to keep the fat content in this dish?
    Reply: #31
  31. 31
    Reply to comment #30 by sfe821
    Kerry Merritt Team Diet Doctor
    August 1 2022

    What can I use instead of pumkpin seeds to keep the fat content in this dish?

    Sunflower seeds should work, as well!

  32. 32
    sfe821
    February 16
    I just want to confirm the 2oz of butter in this dish...is that correct? That would be 4 tablespoons correct? I ask bc that's a 1/4 stick of butter and i just never know how to use it all for this dish as it seems like a lot to keep adding it to the steak when cooking,,then the veggies...then again after its all been cooked so wanted to make sure we are talking about 2 oz or 1/4 stick of butter
    Reply: #33
  33. 33
    Reply to comment #32 by sfe821
    Kristin Parker Team Diet Doctor
    February 17

    I just want to confirm the 2oz of butter in this dish...is that correct? That would be 4 tablespoons correct? I ask bc that's a 1/4 stick of butter and i just never know how to use it all for this dish as it seems like a lot to keep adding it to the steak when cooking,,then the veggies...then again after its all been cooked so wanted to make sure we are talking about 2 oz or 1/4 stick of butter

    Thank you for asking. We have reduced the amount of butter. If you prefer to cook your ribeyes without the butter and just use some for the veggies, that's OK as well!

  34. 34
    stephanie
    February 18
    Great Thanks! I just need to figure out where to pull the extra fat grams now so that the ratio of protein to fat works out Any suggestions?
    Reply: #35
  35. 35
    Reply to comment #34 by stephanie
    Kristin Parker Team Diet Doctor
    February 20

    Great Thanks! I just need to figure out where to pull the extra fat grams now so that the ratio of protein to fat works out Any suggestions?

    There is no need to add extra fat grams. This recipe still has 45g fat.

  36. 36
    David Inches
    March 3
    Just finished the meal and wow! That was fantastic.
    I added a bit of garlic and ginger when stir frying the onion, and also chilli flakes when the browned meat went back in.
    Delicious.

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