Beef and Broccoli

By Jenna Ruiz, RDN · Updated May 20, 2026

Better than takeout, ready in 25 minutes, with 43 grams of protein and half the sodium.

Prep

10 min

Cook

15 min

Total

25 min

Servings

4

Calories

470

Protein

43g

Carbs

34g

Fat

17g

Ingredients

• •1.5 pounds (680g) flank steak, sliced thin against the grain
• •6 cups broccoli florets
• •1/4 cup low-sodium soy sauce
• •2 tablespoons oyster sauce
• •1 tablespoon cornstarch plus 1/2 cup beef broth
• •1 tablespoon each minced garlic and ginger
• •1 tablespoon avocado oil
• •2 cups cooked jasmine rice

Instructions

1. 1

   Toss the sliced steak with 1 teaspoon of the cornstarch and a splash of soy sauce.

2. 2

   Steam or blanch the broccoli for 3 minutes, until bright green, then drain.

3. 3

   Whisk the remaining cornstarch with the broth, soy sauce, and oyster sauce.

4. 4

   Sear the beef in a very hot skillet in two batches, about 90 seconds per batch. Remove.

5. 5

   Add the garlic and ginger for 30 seconds, pour in the sauce, and simmer until it coats a spoon.

6. 6

   Return the beef and broccoli, toss to coat, and serve over rice.

Nutrition Facts

Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.

Recipe Notes

• Weigh your protein raw for the most accurate macros.
• Season in layers: a little salt at each stage beats a lot at the end.

Storage Tips

Store in an airtight container in the refrigerator for up to 4 days. Reheat gently, covered, until warmed through.

Meal Prep Tips

Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.

Recipe Variations

• Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
• Add a cup of chopped vegetables to raise the fiber without changing the cook time.

Frequently Asked Questions