PF
Delicious Chinese beef and broccoli with fried rice and egg roll on a decorative plate.
Stovetop~25 minComplexity

Ground Beef and Broccoli

Ground Beef and Broccoli delivers 32g protein and 425 calories per serving, hitting the sweet spot for a complete protein-and-vegetable dinner. Four servings come together fast on the stovetop, making this a go-to option when you need quick batch-cooking between sessions. Cook this weekly to ensure consistent protein intake without relying on chicken.

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Ingredients

4 servings
  • Soy Sauce, Low Sodium(80g)
  • ⅓ cup water
  • Maple syrup(30g)
  • Cornstarch(30g)
  • Sesame Oil, Toasted(15g)
  • Canola oil(30g)
  • 93/7 Ground Beef(454g)
  • ¼ teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • Broccoli(720g)
  • Ginger, Fresh Root(30g)
  • Garlic(10g)
  • Red pepper flakes(1g)
  • Green Onion (Scallion)
  • Sesame seeds(15g)

Instructions

  1. 1In a small bowl, whisk together the soy sauce, maple syrup, cornstarch, and sesame oil until smooth; set aside near the stove.
  2. 2Heat a large nonstick skillet or wok over medium-high heat. Add 1 tablespoon canola oil until shimmering. Add the ground beef and cook, breaking it into small pieces, for 5–7 minutes until no longer pink and lightly browned. Transfer to a plate with a slotted spoon.
  3. 3Return the pan to medium-high heat and add the remaining 1 tablespoon canola oil. Add the broccoli florets and cook, stirring often, for 3–4 minutes until bright green and crisp-tender. If needed, splash in 2 tablespoons water, cover for 30–60 seconds, then uncover and toss.
  4. 4Push the broccoli to the sides. Add the fresh ginger, garlic, and red pepper flakes to the center of the pan and stir constantly for 30–60 seconds until very fragrant.
  5. 5Return the cooked beef and any collected juices to the pan. Stir the sauce quickly to recombine, then pour it over the beef and broccoli. Add the white and light green parts of the green onions. Cook, tossing constantly, for 1–2 minutes over medium-high heat until the sauce is glossy and thickened. Add a splash of water if the sauce becomes too thick.
  6. 6Remove from heat. Sprinkle with green onion tops and sesame seeds. Taste and adjust seasoning with additional red pepper flakes or salt as needed.
  7. 7Divide evenly into 4 airtight containers while hot. Store in the refrigerator for up to 4 days. Reheat gently in a skillet or microwave before serving over rice.

Nutrition — Per Serving

425

calories

32g

protein

22g

fat

Carbohydrates
28g
Saturated fat
4.8g
Sodium
857 mg
Dietary fiber
5.6g

4 servings per batch · ~354g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Ground Beef and Broccoli have per serving?

Each serving delivers 32g of protein and 425 calories with 22g fat and 28g carbs. The macro breakdown provides substantial protein in a moderate calorie package.

How long does Ground Beef and Broccoli take to prep?

This is a quick prep recipe that yields 4 servings, making it efficient for stovetop batch cooking during weekly meal prep sessions.

Is Ground Beef and Broccoli good for fat loss?

At 425 calories and 32g protein per serving, this recipe works well for fat loss phases where you need calorie control without sacrificing protein intake. The balanced macros (22g fat, 28g carbs) fit cleanly into most deficit-based meal plans.

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