Beef and Broccoli Beef Recipe

Name: Beef and Broccoli Beef
Prep time: 12 min
Cook time: 20 min
Total time: 32 min
Yield: 4 servings
Cuisine: American
Ingredients: 800 g flank steak (1 3/4 lbs); 400 g broccoli florets (5 cups); 60 ml gluten-free tamari (1/4 cup); 60 ml water (1/4 cup); 30 g brown sugar (2 tbsp); 10 g cornstarch (1 tbsp); 15 ml toasted sesame oil (1 tbsp); 15 g garlic (3 cloves); 10 g fresh ginger (1 tbsp); 30 ml canola oil (2 tbsp)

Prep: 12minCook: 20min4 servingsMedium510 cal / servingAmerican

gluten-freehigh-proteinmuscle-gain

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A delicious Beef and Broccoli Beef packed with 49g of protein per serving and just 510 calories. This medium recipe is ready in 32 minutes and perfect for muscle-gain.

Ingredients

500g lean beef or steak
2 tbsp olive oil
1 onion, diced
3 cloves garlic, minced
2 cups mixed vegetables
Seasoning blend
Salt and pepper to taste

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 6 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 5 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Combine with grain base and toss to mix.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 510 kcal

Protein: 48.7g

Fat: 26.8g

Carbs: 18.8g

Fiber: 2.8g

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