PF
Delicious beef and broccoli stir fry with vibrant colors and appetizing texture.
StovetopComplexity

Broccoli Beef Recipe

This Broccoli Beef Recipe delivers 27g protein and 350 calories per serving, a solid ratio for dinner prep. Quick-cooks 4 servings on the stovetop, making it an option for mid-week protein refills when you're short on time. Pairs efficiently with rice or grains to round out your daily macro targets.

Rate this recipe:

Ingredients

4 servings
  • Soy Sauce, Low Sodium(60g)
  • ⅓ cup water
  • Brown sugar(60g)
  • Canola oil(15g)
  • Garlic(5g)
  • Ginger, Fresh Root(5g)
  • Beef Sirloin, Top(454g)
  • Sesame Oil, Toasted(5g)
  • Cornstarch(10g)
  • Broccoli
  • Green Onion (Scallion)
  • Canola oil(30g)
  • 3 tablespoons water
  • ⅛ teaspoon kosher salt
  • Red pepper flakes(3g)
  • Sesame seeds
  • Cilantro, Fresh

Instructions

  1. 1Start with the sauce: In a bowl or a measuring cup with a spout, whisk together the soy sauce, water, and brown sugar.
  2. 2Continue with the sauce: In a small saucepan, warm the canola oil over medium heat. Add the garlic and ginger and cook until fragrant, about 1 to 2 minutes. Carefully pour in the soy sauce mixture, then increase the heat to bring it to a boil. Reduce heat to low. Simmer gently, stirring occasionally, for 5 minutes. Remove from the heat and set aside to cool while you prep the remaining ingredients.
  3. 3Move on to the beef and broccoli: Thinly slice the sirloin across the grain into super thin strips (1/4-inch thick or thinner) that are about 1 1/2 inches in length and place in a medium bowl. Toss with 1 teaspoon sesame oil and 1 teaspoon of the cornstarch. Let marinade for 10 minutes or refrigerate for up to 1 hour.
  4. 4Chop the broccoli into small florets and thinly sliced the green onions.
  5. 5Once the beef is marinated, heat 1 tablespoon canola oil over medium-high heat. Once the oil is hot, with tongs, carefully lower the beef into the hot oil, shaking off any excess marinade (hang onto the bowl). Stir fry the beef until it is cooked through, about 2 minutes. Watch out for splatters and use a splatter screen if you have one.
  6. 6While the beef cooks, stir the remaining 1 teaspoon cornstarch into the bowl with the sauce you used to marinade the beef. Keep near the stove.
  7. 7Remove the cooked beef to a clean plate or bowl. Add the remaining 1 tablespoon canola oil to the skillet, then add the broccoli. Stir to coat the broccoli with the oil, then carefully pour in the water. Stir fry until crisp tender, about 4 minutes.
  8. 8Return the beef strips and any juices that have collected on the plate to the pan. Pour the reserved sauce over the top. Reduce the heat to low, and then cook for 1 minute, stirring constantly. Stir in the salt, green onions, and red pepper flakes. Remove from the heat and taste for seasoning, adding more salt as desired.
  9. 9Sprinkle with sesame seeds. Serve warm over rice with additional red pepper flakes to taste.

Nutrition — Per Serving

350

calories

27g

protein

19g

fat

Carbohydrates
19g
Saturated fat
1.0g
Sodium
593 mg
Dietary fiber
0.4g

4 servings per batch · ~162g each

Macro data sourced from USDA FoodData Central

+ Add to Meal Plan

Common questions

How much protein does Broccoli Beef Recipe have per serving?

Each serving contains 27g of protein with 350 calories, making it a lean option that won't spike your daily intake. The macro split is 19g fat and 19g carbs, keeping it balanced for any training phase.

How long does Broccoli Beef Recipe take to prep?

This is a quick prep recipe that comes together on the stovetop without requiring advance planning. The batch yields 4 servings, so you can have multiple meals ready in one cooking session.

Is Broccoli Beef Recipe good for fat loss?

At 350 calories and 27g protein per serving, this recipe is well-suited for fat loss phases where you're prioritizing low calorie density and satiety. The high protein-to-calorie ratio makes it efficient for maintaining muscle while in a deficit.

🍳

Slow Cooker Beef Pasta

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan
Philly Cheesesteak Pasta

Philly Cheesesteak Pasta

Stovetop · 8 servings

59g protein530 cal14g fat
Complexity
View Recipe →+ Plan
Crockpot Lasagna

Crockpot Lasagna

Slow Cooker · 6 servings

63g protein490 cal8g fat
Complexity
View Recipe →+ Plan
Beef Bacon Pasta Bake

Beef Bacon Pasta Bake

Stovetop · 10 servings

67g protein600 cal18g fat
Complexity
View Recipe →+ Plan