This beef and broccoli stir-fry hits the sweet spot between genuinely satisfying and easy to track — lean sirloin, crisp broccoli, and a savory ginger-garlic sauce over hearty brown rice, all done in about 30 minutes. It’s a strong macro profile with around 40g of protein per serving, which makes it a go-to for anyone who wants a filling dinner without a lot of guesswork. It also scales up well, so cooking a double batch for meal prep is absolutely worth it.
Recipe
Beef and Broccoli Stir-Fry with Brown Rice
Nutrition Per Serving
520Calories
41gProtein
48gCarbs
14gFat
Ingredients
- 200g dry brown rice
- 600g beef sirloin, thinly sliced against the grain
- 400g broccoli florets (about 1 large head)
- 3 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce
- 1 tbsp hoisin sauce
- 1 tsp sesame oil
- 1 tbsp cornstarch
- 120ml low-sodium beef broth
- 1 tbsp neutral oil (e.g. avocado or vegetable oil)
- 4 garlic cloves, minced
- 1 tsp fresh ginger, finely grated
- 1/2 tsp red pepper flakes (optional)
- 2 spring onions, thinly sliced, to serve
- 1 tsp sesame seeds, to serve
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Instructions
- Cook the brown rice according to package directions (typically 200g dry rice to 480ml water, simmered covered for 25–30 minutes); keep warm.
- While the rice cooks, whisk together the soy sauce, oyster sauce, hoisin sauce, sesame oil, cornstarch, and beef broth in a small bowl until smooth; set aside.
- Slice the beef sirloin as thinly as possible against the grain (freezing it for 15 minutes beforehand makes this easier), then pat the slices dry with paper towel.
- Heat the neutral oil in a large wok or heavy skillet over high heat until shimmering. Add the beef in a single layer — work in two batches if needed — and sear for 60–90 seconds per side without stirring, then transfer to a plate.
- In the same pan, add the broccoli florets and stir-fry for 3–4 minutes until bright green and just tender-crisp, adding a splash of water if the pan gets too dry.
- Push the broccoli to the edges of the pan, add the garlic, ginger, and red pepper flakes to the centre, and cook for 30 seconds until fragrant.
- Return the beef to the pan, pour the sauce over everything, and toss to coat. Cook for a further 1–2 minutes, stirring constantly, until the sauce thickens and coats the beef and broccoli.
- Divide the brown rice between four bowls, top with the stir-fry, and garnish with sliced spring onions and sesame seeds.
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