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Close-up of chef serving two plates of stir-fry with beef and vegetables.
Stovetop~40 minComplexity

Garlic Noodles with Beef and Broccoli

This Garlic Noodles with Beef and Broccoli delivers 23g protein and 630 calories per serving — carb-forward preparation that pairs well with high-volume training days. Four servings come together fast on the stovetop, giving you a carb-replenishment meal without extended cooking. Add this post-workout option when you need refueling nutrition that tracks cleanly.

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Ingredients

4 servings
  • Oyster sauce(60g)
  • Butter(45g)
  • Soy Sauce, Low Sodium(15g)
  • Brown sugar(45g)
  • Sesame Oil, Toasted(15g)
  • 80/20 Ground Beef(227g)
  • Garlic(240g)
  • Broccoli(227g)
  • Pasta, Spaghetti, White, Dry(227g)
  • Green Onion (Scallion)
  • Red pepper flakes

Instructions

  1. 1Melt the butter in a microwave-safe bowl for about 20 seconds over medium power, then stir in the oyster sauce, soy sauce, brown sugar, and sesame oil until combined. Set the sauce aside.
  2. 2Bring a large pot of water to a boil over high heat. Add the spaghetti and cook for 7 minutes, stirring occasionally, until tender. Drain in a colander and set aside.
  3. 3While the spaghetti cooks, melt the remaining butter in a large skillet over medium heat. Add the ground beef and cook for 5–7 minutes, breaking it apart with a spoon, until no longer pink and cooked through. If excess fat has accumulated, drain it carefully.
  4. 4Mince the fresh garlic and add it to the skillet with the beef. Cook over medium heat for 1–2 minutes, stirring frequently, until fragrant and slightly softened.
  5. 5Add the broccoli florets to the skillet and sauté over medium heat for 2–3 minutes, stirring occasionally, until the florets are no longer frozen and beginning to brighten in color.
  6. 6Pour the cooked spaghetti and prepared sauce into the skillet with the beef and broccoli. Cook over medium heat for 2–3 minutes, tossing constantly, until everything is evenly coated in sauce and heated through.
  7. 7Divide the garlic noodles evenly into 4 airtight containers while hot. Let cool to room temperature before sealing.
  8. 8Top each serving with sliced green onions and a pinch of red pepper flakes just before eating.

Nutrition — Per Serving

630

calories

23g

protein

26g

fat

Carbohydrates
79g
Saturated fat
10.9g
Sodium
690 mg
Dietary fiber
4.6g

4 servings per batch · ~275g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Garlic Noodles with Beef and Broccoli have per serving?

Each serving contains 23g of protein with 630 calories, 26g fat, and 79g carbs. The carb-heavy macro profile makes this ideal for post-workout meals when you need glycogen replenishment alongside protein.

How long does Garlic Noodles with Beef and Broccoli take to prep?

This quick prep recipe batches 4 servings at once, delivering a complete carb-protein-fat meal with minimal prep time. Perfect for meal prep sessions where you need filling portions ready for the week.

Is Garlic Noodles with Beef and Broccoli good for muscle gain?

At 79g carbs per serving alongside 23g protein, this recipe supports muscle gain by providing carbs for training energy and recovery. The 630-calorie count makes it an excellent post-workout meal when calorie surplus is needed.

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