← NUTRITIONDinner
Beef & Broccoli Stir-Fry
Fast, savoury and high in protein and iron — steak strips and broccoli over rice in under twenty minutes.
- CALORIES
- 620 kcal
- PROTEIN
- 42 g
- CARBS
- 60 g
- FAT
- 20 g
- →150 g lean beef strips (sirloin or rump)
- →80 g rice, dry weight
- →150 g broccoli
- →1 tbsp soy sauce, 1 tsp cornflour, 1 tsp sesame oil
- →Ginger, garlic, 1 tsp oil
- 01Cook the rice. Toss the beef with the cornflour and half the soy.
- 02Sear the beef hard in a hot oiled wok for 1–2 minutes, then remove.
- 03Stir-fry the ginger, garlic and broccoli with a splash of water until just tender.
- 04Return the beef, add the remaining soy and sesame oil, toss, and serve over rice.
Don't crowd the pan or the beef steams instead of searing. Chicken thigh works the same way.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.