Beef and Broccoli
This Beef and Broccoli delivers 28g protein and 430 calories per serving — hitting the protein-to-calorie ratio lifters need for efficient meals. Four servings come together quickly on the stovetop, making it a rotation staple for high-frequency meal prep cycles. Strip carbs down on cut phases or add rice to match your current training goals.
Ingredients
- •Beef Flank Steak, Boneless(454g)
- •Cornstarch(15g)
- •Vegetable oil(15g)
- •Soy Sauce, Low Sodium(15g)
- •Baking soda(1g)
- •Low Sodium Beef Broth(120g)
- •Oyster sauce(30g)
- •Chinese cooking wine (Shaoxing)(30g)
- •Soy Sauce, Low Sodium(30g)
- •Cornstarch(15g)
- •Soy Sauce, Low Sodium(5g)
- •1/8 teaspoon white pepper
- •Vegetable oil(30g)
- •Broccoli
- •Green Onion (Scallion)
- •Ginger, Fresh Root(15g)
- •Garlic(240g)
- •Sesame Oil, Toasted(3g)
Instructions
- 1Thinly slice the steak against the grain into bite-sized pieces. In a small mixing bowl, whisk together the cornstarch, oil, soy sauce and baking soda until combined. Add the steak and toss to coat. Set the bowl aside and let the steak marinate for at least 10 minutes (or up to 30 minutes).
- 2In a separate bowl, whisk all of the sauce ingredients together until combined.
- 3Add 1 tablespoon of the oil to a large sauté pan or wok over medium-high heat. Add the broccoli and sauté, stirring occasionally, for 6 to 8 minutes or until crisp tender. Transfer the broccoli to a clean plate and set aside.
- 4Add the remaining tablespoon of oil to the pan. Add the beef in as even a layer as possible. Cook undisturbed for about 1 minute or until the bottom side has caramelized. Flip the beef, add in the ginger and garlic, and cook for 1-2 more minutes, stirring and flipping the mixture as needed, until the beef is nearly cooked through to your liking. (It will continue to cook slightly more in the sauce.)
- 5Carefully add the broccoli, scallions and sauce to the pan (be careful, the liquid may sputter!) and toss everything until evenly combined. Continue cooking for 30-60 seconds or until the sauce has thickened. Remove from heat and stir in the sesame oil until combined.
- 6Taste and season with additional soy sauce if needed.
- 7Serve. Serve warm over rice (or fried rice) and enjoy!
Nutrition — Per Serving
430
calories
28g
protein
23g
fat
- Carbohydrates
- 29g
- Saturated fat
- 5.9g
- Sodium
- 879 mg
- Dietary fiber
- 1.5g
4 servings per batch · ~255g each
Macro data sourced from USDA FoodData Central
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How much protein does Beef and Broccoli have per serving?
Each serving contains 28g of protein and 430 calories with 23g fat and 29g carbs. This is a well-rounded entree with solid protein content and moderate calorie density.
How long does Beef and Broccoli take to prep?
This quick prep stovetop dish makes 4 servings and comes together fast for weeknight meals. You'll have multiple dinner portions ready with minimal prep time.
Is Beef and Broccoli good for muscle gain?
At 28g protein and 430 calories per serving, this Asian-style dish is well-suited for muscle gain phases with enough carbs (29g) to support post-workout recovery. The fat content (23g) supports hormone production during training blocks.
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