Description
This High Protein Beef and Broccoli is the ultimate takeout fake-out! By using lean flank steak (or 93/7 ground beef), crisp broccoli, and a lighter, glossy homemade sauce, you can enjoy a massive, savory, 35g protein dinner that sits comfortably under 400 calories and reheats perfectly for your weekly meal prep.
Ingredients
Scale
For the Stir-Fry:
- 1 lb flank steak (sliced very thin across the grain) OR 1 lb 93/7 lean ground beef
- 4 cups fresh broccoli florets (cut into bite-sized pieces)
- 1 tbsp olive oil or avocado oil
- 1/4 cup water (for steaming the broccoli)
- Optional: 2 cups cooked jasmine rice or cauliflower rice (for serving)
For the Healthy Sauce:
- 1/3 cup low-sodium soy sauce (or coconut aminos)
- 1/4 cup water or beef broth
- 2 tbsp low-sugar sweetener (like Swerve Brown) or light brown sugar
- 1 tbsp hoisin sauce (optional, for depth)
- 3 cloves garlic (minced)
- 1 tsp fresh ginger (grated)
- 1 tsp sesame oil
- 1/4 tsp red pepper flakes (adjust for heat)
- 1 tbsp arrowroot powder or cornstarch (mixed with 1 tbsp cold water for the slurry)
Instructions
- Mix the sauce: In a small bowl, whisk together the low-sodium soy sauce, 1/4 cup water, sweetener, hoisin sauce, minced garlic, grated ginger, sesame oil, and red pepper flakes. In a separate tiny bowl, mix the arrowroot powder and cold water to create the slurry. Set both aside.
- Sear the beef: Heat the olive oil in a large skillet or wok over medium-high heat. Add the thinly sliced beef in a single layer. Sear for 2 to 3 minutes per side until deeply browned and just cooked through. (If using ground beef, cook until no pink remains). Remove the beef from the skillet and set aside on a plate.
- Crisp the broccoli: In the same skillet, add the broccoli florets and 1/4 cup of water. Cover the pan immediately and let the broccoli steam for 3 to 4 minutes until it turns bright green and is crisp-tender. Do not overcook!
- Combine and thicken: Reduce the heat to medium. Return the cooked beef (and any resting juices) to the skillet with the broccoli. Pour the sauce mixture over the top and stir well to combine.
- Gloss the sauce: Stir the arrowroot slurry into the bubbling pan. Toss the meat and vegetables continuously for 1 to 2 minutes until the sauce thickens instantly, turning incredibly glossy and coating everything perfectly. Remove from heat.
- Serve and store: Serve immediately over a bed of jasmine rice or cauliflower rice. Garnish with sesame seeds. For meal prep, divide the beef and broccoli evenly among four airtight glass containers and store in the fridge.
Notes
- The secret to tender beef: If using flank steak, place the raw steak in the freezer for 15 minutes before preparing. This makes the meat firmer and significantly easier to slice into paper-thin, restaurant-style strips.
- Prevent a watery sauce: If using frozen broccoli instead of fresh, you must thaw it completely and pat it thoroughly dry with paper towels before adding it to the pan. Excess water will dilute the glossy sauce.
- Meal prep reheating: To prevent the broccoli from becoming mushy when taking this to the office, deliberately slightly undercook the broccoli during the initial prep. It will finish steaming perfectly when reheated in the microwave.
- Prep Time: 10 Minutes
- Cook Time: 15 Minutes
- Category: Dinner / Lunch
- Method: Stovetop Skillet
- Cuisine: Asian-Inspired / American
Nutrition
- Serving Size: 225g
- Calories: 285 kcal
- Sugar: 4 g
- Sodium: 650 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Carbohydrates: 11 g
- Fiber: 3 g
- Protein: 35 g
- Cholesterol: 75 mg