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! 🥩🍚💪