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.
Ingredients
- •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
- 1Melt 2 Tbsp butter in a bowl (microwave for about 20 seconds) then add the oyster sauce, soy sauce, brown sugar, and sesame oil. Stir to combine, then set the sauce aside.
- 2Bring a large pot of water to a boil. Once it reaches a boil, add the spaghetti and continue to boil until the spaghetti is tender (about 7 minutes). Drain the spaghetti in a colander.
- 3While the spaghetti is cooking, begin the beef and broccoli. Add the remaining tablespoon butter to a large skillet and melt over medium heat. Add the ground beef and continue to cook over medium heat until the beef is cooked through (5-7 minutes). If you're using a higher fat content beef, drain the fat before moving onto the next step (I used 10% fat and there wasn't enough to drain).
- 4While the beef is cooking, mince the garlic. Add the garlic to the skillet with the browned beef and continue to cook over medium heat for 1-2 minutes more, or until the garlic has softened slightly.
- 5Add the frozen broccoli florets to the skillet with the beef and garlic. Continue to sauté over medium heat just until the broccoli is no longer frozen. The broccoli will continue to cook in the next steps, so it does not need to be completely heated through at this point.
- 6Finally, add the cooked and drained pasta and the prepared sauce to the skillet with the beef and broccoli. Continue to cook and stir until everything is combined, coated in sauce, and heated through.
- 7Slice the green onions and sprinkle over top just before serving, along with a pinch of crushed red pepper flakes, if desired.
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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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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