Beef and broccoli with brown rice.

 Here’s a high-protein, nutrient-packed recipe for Beef and Broccoli with Brown Rice

a balanced, muscle-friendly meal perfect for bodybuilders or anyone seeking a protein-rich dish with complex carbs and fiber!

Ingredients

For the Beef and Broccoli:  

- 12 oz (340g) lean flank steak or sirloin (thinly sliced)  

- 3 cups broccoli florets  

- 1 tbsp avocado oil or olive oil  

- 3 garlic cloves (minced)  

- 1 tbsp fresh ginger (grated)  

- For the sauce: 

  - 3 tbsp low-sodium soy sauce (or tamari for gluten-free)  

  - 1 tbsp oyster sauce (optional)  

  - 1 tbsp rice vinegar  

  - 1 tsp sesame oil  

  - 1 tsp honey or maple syrup  

  - 1/2 tsp cornstarch (mixed with 2 tbsp water)  

  - Optional: red pepper flakes for heat  


For the Brown Rice:  

- 1 cup uncooked brown rice (or 3 cups cooked)  

- 2 cups water  


Instructions  

1. Cook the Brown Rice:  

   - Rinse rice under cold water. Combine with water in a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes until tender.  


2. Prep the Beef and Broccoli:  

   - Slice beef thinly against the grain for tenderness.  

   - Blanch broccoli: Boil in salted water for 2-3 minutes, then plunge into ice water to retain crispness.  


3. Make the Sauce:  

   - In a bowl, whisk soy sauce, oyster sauce (if using), rice vinegar, sesame oil, honey, and cornstarch slurry.  


4. Cook the Beef: 

   - Heat oil in a large skillet or wok over high heat. Add garlic and ginger, sauté for 30 seconds.  

   - Add beef and stir-fry for 2-3 minutes until browned but not fully cooked. Remove and set aside.  


5. Finish the Dish:  

   - Add broccoli to the skillet and stir-fry for 2 minutes.  

   - Return beef to the skillet, pour in the sauce, and toss everything together. Cook for 1-2 minutes until the sauce thickens.  


6. Serve:  

   - Plate the beef and broccoli over brown rice. Garnish with sesame seeds or chili flakes.  


Macros (Per Serving)  

- Calories: ~500-550 kcal  

- Protein: ~40-45g (from beef)  

- Carbs: ~45-50g (from brown rice and broccoli)  

- Fats: ~12-15g (from oil and beef)  


Why This Meal is Great for Bodybuilders  

- High-Quality Protein: Lean beef is rich in iron, zinc, and B12 for muscle repair and energy.  

- Complex Carbs: Brown rice provides sustained energy, while broccoli adds fiber and vitamins (C, K).  

- Low Added Sugar: The sauce uses minimal sweetener, keeping it bodybuilding-friendly.  

- Quick & Customizable: Ready in 30 minutes! Swap beef for chicken or tofu for variety.  


Pro Tips  

- Meal Prep: Double the recipe and store portions in airtight containers for 3-4 days.  

- Lower Carbs: Substitute brown rice with cauliflower rice.  

- Extra Veggies: Add bell peppers, mushrooms, or snap peas.  

- Boost Flavor: Marinate beef in 1 tbsp soy sauce + 1 tsp baking soda (for tenderness) for 15 minutes before cooking.  


Enjoy this savory, protein-packed meal to fuel your workouts and recovery! 🥩🍚💪

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