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.
Ingredients
- β’Soy Sauce, Low Sodium(80g)
- β’β cup water
- β’Maple syrup(30g)
- β’Cornstarch(30g)
- β’Sesame Oil, Toasted(15g)
- β’Canola oil(30g)
- β’93/7 Ground Beef(454g)
- β’ΒΌ teaspoon kosher salt
- β’1/2 teaspoon ground black pepper
- β’Broccoli(720g)
- β’Ginger, Fresh Root(30g)
- β’Garlic(10g)
- β’Red pepper flakes(1g)
- β’Green Onion (Scallion)
- β’Sesame seeds(15g)
Instructions
- 1In a liquid measuring cup or small bowl, whisk together the soy sauce, water, maple syrup (or honey or brown sugar), cornstarch, and sesame oil until smooth. Keep near the stove.
- 2Heat a large nonstick skillet or wok over medium-high heat. Add 1 tablespoon canola oil. When the oil is hot and shimmering, add the beef, salt, and pepper. Cook, breaking the meat into small pieces, until browned and cooked through, 5 to 7 minutes. With a slotted spoon, transfer to a plate.
- 3Return the pan to medium-high heat and add the remaining 1 tablespoon oil. Add the broccoli and cook, stirring often, until bright green and crisp-tender, 3 to 4 minutes. If the florets need a little help softening, splash in 2 tablespoons water, cover the pan for 30 to 60 seconds, then uncover and toss.
- 4Add the ginger, garlic, and red pepper flakes to the center and stir constantly until very fragrant, about 30 to 60 seconds.
- 5Return the beef and any collected juices to the pan. Give the sauce a quick stir to recombine and pour it over the beef and broccoli. Add the white and light green parts of the green onions. Cook, tossing constantly, until the sauce is glossy and thickened, 1 to 2 minutes. If it gets too thick, add a splash of water as needed.
- 6Remove from the heat. Sprinkle with the green onion tops. Taste and adjust with more red pepper flakes or a pinch of salt if you like. Sprinkle with sesame seeds. Serve hot over rice.
Nutrition β 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 Β· ~354g each
Macro data sourced from USDA FoodData Central
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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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