PF
A mouth-watering Chinese meal including beef, broccoli, rice, and egg roll served on a decorative plate.
Stovetop~40 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Thinly slice the flank steak against the grain into bite-sized pieces. In a small bowl, whisk together the cornstarch, vegetable oil, low sodium soy sauce, and baking soda until combined. Add the beef and toss to coat evenly. Let marinate for 10–30 minutes at room temperature.
  2. 2While the beef marinates, whisk together the low sodium beef broth, oyster sauce, Chinese cooking wine, low sodium soy sauce, and cornstarch in a separate bowl until smooth. Set the sauce aside.
  3. 3Mince the fresh ginger and garlic, and chop the green onions into 1-inch pieces. Have all prepped ingredients within reach of your cooking station.
  4. 4Heat 1 tablespoon of vegetable oil in a large sauté pan or wok over medium-high heat. Add the broccoli florets and sauté, stirring occasionally, for 6–8 minutes until crisp-tender and lightly browned at the edges. Transfer to a clean plate and set aside.
  5. 5Add the remaining tablespoon of vegetable oil to the pan over medium-high heat. Spread the marinated beef in an even layer and cook undisturbed for 1 minute until the bottom is caramelized and golden brown. Flip the beef, add the ginger and garlic, and cook for 1–2 minutes, stirring frequently, until the beef is nearly cooked through (internal temp should reach 130–135°F for medium-rare).
  6. 6Carefully pour the sauce into the pan (it may sputter), then add the cooked broccoli and green onions. Toss everything to combine and cook for 30–60 seconds over medium-high heat until the sauce thickens and coats the beef and broccoli, then stir in the toasted sesame oil until combined.
  7. 7Taste and season with additional low sodium soy sauce if needed. Divide evenly into 4 airtight containers while hot.
  8. 8Serve warm over rice or fried rice within 3–4 days, reheating gently in a skillet or microwave before eating.

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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Common questions

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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