
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
- 1Cut the beef tenderloin into thin slices (about ¼-inch thick). In a bowl, whisk together the low-sodium soy sauce, Chinese cooking wine, and cornstarch until combined. Add the beef slices and toss to coat evenly. Let marinate for 30 minutes to 1 hour at room temperature.
- 2While beef marinates, whisk together the low-sodium soy sauce, brown sugar, hoisin sauce, oyster sauce, and toasted sesame oil in a separate bowl. Set the sauce aside and mince the garlic and ginger; cut the broccoli into florets and slice the green onions.
- 3Heat the vegetable oil in a wok over medium-high heat for 2–3 minutes until shimmering. Working in batches to avoid crowding, add the marinated beef slices and cook 2–3 minutes per batch, until the edges are golden brown and crispy. Transfer each batch to a plate, leaving as much oil in the wok as possible.
- 4Add the sesame oil to the wok (with any remaining vegetable oil) over medium-high heat. Add the minced garlic and ginger, cook 30–45 seconds until fragrant, stirring constantly. Add the broccoli florets and cook 3–4 minutes, stirring occasionally, until bright green and just tender-crisp.
- 5Return the beef and all accumulated juices to the wok. Pour in the prepared sauce and simmer over medium heat for 2 minutes, stirring gently, until the beef is heated through.
- 6In a small bowl, whisk cornstarch with 2 tablespoons cold water until smooth. Pour the cornstarch slurry into the wok while stirring constantly, cook 1–2 minutes until the sauce thickens and coats the beef and broccoli. Add the sliced green onions and stir for 30 seconds.
- 7Divide the beef and broccoli mixture evenly into 6 airtight containers while hot. Cool to room temperature, then seal and refrigerate for up to 4 days. Reheat gently over medium heat or in the microwave, adding a splash of water if needed to loosen the sauce.
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
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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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