Beef and Broccoli Chow Mein
Inspired by techniques from Serious Eats, America's Test Kitchen and NYT Cooking.
This variant follows the chow mein method but uses velveted flank steak and broccoli in an oyster-soy glaze, with the noodles fried loose instead of pressed into a crisp cake.
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Method
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Why this label?
30.3 g protein for 522 kcal = 5.8 g per 100 kcal, so protein gives about 23% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 1.5 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 243 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
1 g per serving
2 % of the 50 g daily maximum · 4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large pot (at least 4 litres)
- colander
- rimmed baking tray
- wok (35 cm) or large non-stick frying pan (30 cm)
- wok spatula or tongs
- small bowls for the prepared ingredients
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 522 kcal |
| Protein | 30.3 g |
| Carbohydrate | 53.6 g |
| of which sugars | 3.7 g |
| of which free sugars | 1 g |
| Fat | 20.9 g |
| of which saturates | 3.9 g |
| Fibre | 2.6 g |
| Salt | 2.08 g |
Protein per 100 kcal
5.8 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
