Beef stir-fry with bell peppers, onions, and brown rice.

 Here’s a high-protein, nutrient-packed recipe for Beef Stir-Fry with Bell Peppers, Onions, and Brown Rice

perfect for bodybuilders or anyone seeking a balanced, muscle-friendly meal that’s quick to prepare!

Ingredients (Serves 2)  

 For the Stir-Fry:

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

- 1 red bell pepper, sliced  

- 1 yellow bell pepper, sliced  

- 1 medium onion, sliced  

- 3 cloves garlic, minced  

- 1 tbsp fresh ginger, grated  

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

- 1 tbsp oyster sauce (optional, for depth of flavor)  

- 1 tsp sesame oil  

- 1 tbsp avocado oil or coconut oil (for cooking)  

- 1 tsp cornstarch (optional, for thickening)  

- Salt and pepper (to taste)  

- Optional garnish: sesame seeds, green onions, or chili flakes  


For the Brown Rice:

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

- 2 cups water or low-sodium beef broth  


Instructions  

1. Cook the Brown Rice:  

   - Rinse the rice under cold water. Combine with water or broth 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:  

   - Slice the beef thinly against the grain for tenderness.  

   - Marinate in 1 tbsp soy sauce, ginger, and black pepper for 10-15 minutes (optional but recommended).  


3. Stir-Fry the Vegetables: 

   - Heat 1 tbsp avocado oil in a large skillet or wok over medium-high heat.  

   - Add garlic and sauté for 30 seconds until fragrant.  

   - Add onions and bell peppers. Stir-fry for 3-4 minutes until slightly softened. Remove from the skillet and set aside.  


4. Cook the Beef: 

   - In the same skillet, add 1 tsp sesame oil.  

   - Sear the beef in batches for 2-3 minutes until browned but still tender. Avoid overcrowding the pan.  


5. Combine and Sauce:  

   - Return the veggies to the skillet with the beef.  

   - Add remaining soy sauce, oyster sauce (if using), and cornstarch mixed with 2 tbsp water (for thickening).  

   - Toss everything together and cook for 1-2 minutes until the sauce coats the ingredients.  


6. Serve: 

   - Divide the brown rice between plates and top with the beef stir-fry.  

   - Garnish with sesame seeds, green onions, or chili flakes.  


Macros (Per Serving)

- Calories: ~550-600 kcal  

- Protein: ~40-45g (from beef)  

- Carbs: ~50-55g (brown rice + veggies)  

- Fats: ~15-18g (oils + beef marbling)  


Why This Meal is Great for Bodybuilders  

- High-Quality Protein: Lean beef is rich in iron, zinc, and B vitamins, supporting muscle growth and recovery.  

- Complex Carbs: Brown rice provides sustained energy and fiber for digestion.  

- Nutrient-Dense Veggies: Bell peppers and onions add vitamins (C, B6) and antioxidants.  

- Quick and Versatile: Ready in 30 minutes and easily customizable with broccoli, snap peas, or mushrooms.  


Pro Tips 

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

- Lower Carbs: Swap brown rice for cauliflower rice or shirataki noodles.  

- Boost Flavor: Add 1 tbsp hoisin sauce or a splash of rice vinegar for tanginess.  


Enjoy this savory, protein-packed stir-fry as a post-workout meal or hearty dinner! 🥩🍚🌶️

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