High Protein Beef And Broccoli Meal Prep Recipe
- Cook Time: 30 minutes
- Total Time: 30 minutes
- Diet: High Protein, Gluten-Free Option
Ingredients
Scale
- 1.5 lbs Flank steak or Sirloin, thinly sliced against the grain
- 4 cups Broccoli florets
- 1/2 cup Low-sodium soy sauce (or Tamari for gluten-free)
- 1/2 cup Beef broth
- 2 tablespoons Brown sugar or honey
- 1 tablespoon Fresh ginger, minced
- 3 cloves Garlic, minced
- 1 tablespoon Cornstarch or Arrowroot powder
- 1 tablespoon Sesame oil
- 1/2 teaspoon Red pepper flakes (optional)
- 2 cups Cooked white or brown rice (or cauliflower rice)
- Sesame seeds for garnish
Instructions
- Step 1: Slice the Beef: Start by slicing your beef into very thin strips. To make this easier, you can put the beef in the freezer for about 20 minutes before cutting. Always slice against the grain to ensure the meat stays tender after cooking.
- Step 2: Prepare the Stir-Fry Sauce: In a small bowl, whisk together the soy sauce, beef broth, brown sugar, minced ginger, minced garlic, and cornstarch. Make sure the cornstarch is fully dissolved so you don’t get lumps in your sauce later.
- Step 3: Sear the Beef: Heat the sesame oil in a large skillet or wok over medium-high heat. Add the beef strips in a single layer. Sear them quickly until browned on both sides, which should take about 2-3 minutes. Work in batches if necessary to avoid crowding the pan. Remove the beef and set it aside.
- Step 4: Cook the Broccoli: In the same skillet, add the broccoli florets and a splash of water. Cover the pan for 2 minutes to steam them slightly. Remove the lid and stir-fry for another minute until they are bright green and tender-crisp.
- Step 5: Thicken the Sauce and Combine: Pour the sauce mixture into the skillet with the broccoli. Let it simmer for 1-2 minutes until it begins to thicken and turn glossy. Add the cooked beef back into the pan and toss everything together to coat thoroughly.
- Step 6: Portion for Meal Prep: Divide your cooked rice into four meal prep containers. Top each container with an equal portion of the beef and broccoli mixture. Garnish with sesame seeds and extra red pepper flakes if you like a bit of heat.