
Mongolian Beef And Broccoli
Mongolian Beef and Broccoli delivers 30g protein and 632 calories per serving — a starch-inclusive meal hitting major macros in one prep. Creates 6 servings with quick stovetop execution, making it an accessible high-protein dinner that's ready in 25 minutes. Covers both protein and carb targets for training days without requiring multiple components.
Ingredients
- •Beef Tenderloin(907g)
- •2 tablespoons water
- •Soy Sauce, Low Sodium(15g)
- •Chinese cooking wine (Shaoxing)(15g)
- •Cornstarch(30g)
- •Soy Sauce, Low Sodium(120g)
- •2/3 cup water
- •Brown sugar(80g)
- •Hoisin sauce(30g)
- •Oyster sauce(15g)
- •3/4 tablespoon ground white pepper (or 1-2 teaspoons red chili powder)
- •Vegetable oil(60g)
- •Sesame Oil, Toasted(5g)
- •Garlic(60g)
- •Ginger, Fresh Root(8g)
- •Broccoli
- •Green Onion (Scallion)
- •Cornstarch(15g)
Instructions
- 1Whisk marinade ingredients together until well combined. Marinate the beef slices for 30 minutes to an hour (The more marinading, the more tender the meat will be).
- 2While beef is marinating, whisk together the sauce ingredients until well combined. Set aside and prepare vegetables.
- 3Heat up a wok over medium heat with the 1/4 cup of oil. When oil is hot, stir-fry the marinated beef in batches of four (don't crowd the wok) until they are just crisp on the edges (about 2 minutes. They cook FAST in the hot oil. Don't have the oil on high heat or it will spit and spatter all over you and your stove). Remove the meat, leaving as much oil in the wok, and set aside.
- 4Heat up the sesame oil in the wok with any remaining oil, and stir-fry the garlic and ginger until fragrant. Add the vegetables and stir fry until they are vibrant in colour and just tender.
- 5Add the beef back into the wok with the prepared sauce. Simmer in the sauce until the beef slices are cooked through (about 2 minutes); add the corn starch mixture and the sliced green onions. Cook for a further minute or until the sauce thickens, wile stirring quickly.
- 6Garnish with extra green onion slices and serve immediately over rice or steamed vegetables.
Nutrition — Per Serving
632
calories
30g
protein
44g
fat
- Carbohydrates
- 27g
- Saturated fat
- 15.2g
- Sodium
- 1055 mg
- Dietary fiber
- 0.6g
6 servings per batch · ~227g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Mongolian Beef And Broccoli have per serving?
Each serving delivers 30g of protein and 632 calories with 44g fat and 27g carbs. This provides a balanced macronutrient distribution across all three categories.
How long does Mongolian Beef And Broccoli take to prep?
Quick prep stovetop recipe that makes 6 servings in a single batch, allowing efficient meal prepping of dinners for multiple days.
Is Mongolian Beef And Broccoli good for muscle gain?
At 30g protein per serving and 632 calories with solid carbohydrate content, this recipe works well as a post-workout meal during muscle-building phases where you need balanced macros and sufficient calories for recovery.
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