Low Sodium Beef & Broccoli Stir-Fry with Orange Garlic Sauce – DASH Diet Approved & Full of Flavor
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Looking for a satisfying and heart-healthy dinner that doesn’t taste bland? This Low Sodium Beef & Broccoli Stir-Fry with Orange Garlic Sauce is a flavorful, DASH diet-approved recipe that supports healthy blood pressure—and it comes together in just 30 minutes!
Why You’ll Love This Recipe
- Low Sodium: Just 343mg of sodium per serving—well below the average takeout stir-fry!
- DASH Diet Friendly: Packed with potassium-rich broccoli, lean protein, and low-salt seasonings.
- Bold Flavor: Fresh orange juice, garlic, ginger, and chilies create a vibrant, spicy-sweet sauce.
- Quick & Easy: One wok or skillet, 30 minutes, and dinner is done!
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Beef & Broccoli Stir-Fry with Orange Garlic Sauce Recipe
Cook Time: 30 minutes
Total Time: 30 minutes
Serves: 6 servings
Ingredients
3 medium oranges (juice + zest)
3 tablespoons reduced-sodium soy sauce (or gluten-free tamari)
1 tablespoon Chinese rice wine or dry sherry
1 tablespoon cornstarch
½ teaspoon sugar
3 teaspoons peanut oil (or avocado/canola oil)
1 lb beef sirloin, sliced thinly against the grain
2 tablespoons minced garlic
2 tablespoons minced fresh ginger
6–8 small dried red chiles (adjust to taste)
2 pounds broccoli florets (~6 cups)
1 medium red bell pepper, sliced
½ cup scallion greens, sliced
⅓ cup water
Instructions
- Prep the Sauce: Zest one orange and juice all three (about ¾ cup). Mix juice with soy sauce, rice wine, cornstarch, and sugar. Set aside.
- Sear the Beef: Heat 1 tsp oil in a hot wok or skillet. Stir-fry beef just until browned, about 1 minute. Remove and set aside.
- Sauté the Aromatics: Add remaining oil. Stir-fry garlic, ginger, chilies, and orange zest until fragrant—about 30 seconds.
- Cook the Veggies: Add broccoli and water. Cover and steam 3–4 minutes until vibrant and tender-crisp. Add bell pepper; stir-fry another minute.
- Finish with Sauce: Pour in the orange soy sauce and bring to a boil. Stir until thickened, 1–2 minutes. Add beef and scallions, toss to coat, and heat through.
Nutrition Information (Per Serving) –
Calories: 238
Total Fat: 6g
Sodium: 343mg
Total Carbohydrates: 27g
Sugars: 12g
Protein: 21g
Dietary fiber: 6g
Potassium: 1038mg
Magnesium: 73mg
How This Recipe Supports Heart Health
This stir-fry is:
- Low in sodium but still satisfying
- Rich in potassium and antioxidants from broccoli and red bell pepper
- Protein-packed with lean beef to support satiety and muscle health
Plus, it contains no added salt beyond the low-sodium soy sauce, and it fits perfectly into a weekly DASH diet meal plan for those managing high blood pressure.
Tips & Substitutions
- Make it gluten-free: Use gluten-free tamari instead of soy sauce.
- More spice? Add extra red chilies or a dash of crushed red pepper.
- Vegetarian option: Swap beef for sliced mushrooms or tofu.
This low sodium beef and broccoli stir-fry isn’t just DASH diet approved—it’s bold, balanced, and bursting with citrusy flavor. Whether you’re managing high blood pressure or just want a healthier dinner option, this stir-fry proves that heart-healthy cooking doesn’t have to be bland.
Pin this recipe to your “Low Sodium Dinner” or “DASH Diet Meals” board for easy weeknight inspiration!
