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Beef and broccoli with extra beef has 44 g of protein per serving and takes 45 minutes, including a 15-minute marinade that overlaps with the rice. The protein comes from 680 g of flank steak, with a few grams from the broccoli, rice, and soy sauce. No powder, so it tastes like the takeout dish you already know.
A typical recipe for four calls for about 450 g of beef. This one uses 680 g, so each plate gets about 170 g raw, roughly 130 g cooked. The ginger and garlic sauce stays the same.
The one way this goes wrong is slicing flank steak with the grain. You’ll get strips that chew like rubber no matter how fast you cook them. Find the long lines in the meat and cut across them.
The trade-off is cost. Flank steak runs about $5.50 per serving here, more than chicken would.
Why You’ll Love This Recipe
- 44 g protein per plate, all from real food
- Ready in 45 minutes, with rice cooking during the marinade
- Cornstarch coating keeps thin flank slices tender after searing
- Sauce uses pantry soy, brown sugar, garlic, and ginger
Ingredient Notes
- flank steak: Weigh it raw at 680 g so the protein math holds. Skirt steak or sirloin work too, sliced the same way.
- low-sodium soy sauce: Regular soy sauce makes the dish noticeably saltier at this volume. Use tamari if you need to avoid wheat.
- oyster sauce: It adds body and a savory edge to the sauce. Hoisin works in a pinch but is sweeter, so cut the brown sugar to 1 tbsp.
- cornstarch: It does two jobs here: a thin coating on the beef that keeps it tender, and the thickener for the sauce.
- long-grain white rice: Rinse until the water runs mostly clear so the grains stay separate. Brown rice works but needs about 40 minutes.
Garlic Ginger Beef and Broccoli Stir-Fry with Extra Beef
Ingredients
Method
- Start the rice first. Combine the rinsed rice, 420 ml water, and 1/2 tsp salt in a 3-quart / 2.8 L saucepan and bring to a boil. Cover, reduce the heat to low, and cook for 15 minutes, then take it off the heat and leave it covered until serving.
- Pat the flank steak dry and slice it across the grain into 6 mm strips about 5 cm long. Toss the strips in a bowl with 1 tbsp cornstarch, 1 tbsp soy sauce, and 1 tbsp water, then let them marinate for 15 minutes.
- While the beef marinates, whisk the sauce in a small bowl: 80 ml soy sauce, 60 ml water, brown sugar, oyster sauce, 1 tbsp cornstarch, and sesame oil. Cut the broccoli into 4 cm florets and mince the garlic and ginger.
- Heat 1 tbsp oil in a 30 cm / 12-inch cast-iron skillet over high heat for 3 minutes, until it shimmers. Add half the beef (about 340 g) in a single layer and sear for 90 seconds without moving it, until browned on the bottom. Flip and cook 1 minute more, then move it to a plate. Add 1 tbsp oil and repeat with the second batch.
- Lower the heat to medium-high and add the last 1 tbsp oil, the garlic, and the ginger. Stir for 30 seconds until fragrant. Add the broccoli and 60 ml water, cover, and steam for 3 to 4 minutes until bright green and just tender.
- Uncover and whisk the sauce again, since the cornstarch settles. Pour it in and simmer for 1 to 2 minutes until it coats the back of a spoon. Return the beef and its juices to the pan and toss for 1 minute, until the strips are browned outside with a trace of pink in the thickest ones, 145 F / 63 C.
- Spoon the beef and broccoli over 1 cup of rice per plate. Top with the sliced scallions and sesame seeds, and serve right away.
Notes
- Marinate the beef for 15 minutes while the rice cooks and you prep the sauce.
- Sear in two batches of about 340 g each, so the beef browns instead of steaming.
- Beef is done when browned outside with a trace of pink in the thickest strips, 145 F / 63 C.
- The 44 g protein figure is an estimate from 680 g raw flank, broccoli, rice, and soy sauce.
- No protein powder is used, so there is nothing to subtract.
Tips for Success
- Slice the flank across the long grain lines into 6 mm strips, using a sharp knife so the meat doesn’t tear.
- Pat the beef dry before adding cornstarch and soy sauce, so the coating clings and the strips sear instead of steam.
- Preheat the 30 cm / 12-inch skillet for 3 minutes, then sear the beef in two batches of about 340 g each.
- Whisk the sauce again right before pouring, since the cornstarch settles to the bottom and the sauce won’t thicken evenly.
- Steam the broccoli with 60 ml water under a lid for 3 to 4 minutes, until bright green with a slight bite.
Variations
- Use skirt steak or sirloin in place of flank, keeping the weight at 680 g so the protein stays the same.
- Add 150 g sliced cremini mushrooms with the broccoli for more bulk and a deeper savory note.
- Stir 1/2 tsp red pepper flakes into the garlic and ginger for a mild kick.
Storage and Reheating
Beef and broccoli with extra beef keeps in an airtight container in the fridge for 3 to 4 days. Store the rice separately so it doesn’t turn gummy against the sauce.
Reheat a portion in a 25 cm / 10-inch skillet over medium heat for 3 to 4 minutes with 1 tbsp water, stirring, until steaming hot throughout. In a microwave, cover the bowl and heat for 90 seconds, stir, then heat 30 seconds more.
Freezing works for the beef and sauce, up to 2 months in a zip bag. Leave the broccoli out, since it goes soft after thawing, and steam fresh florets while the beef reheats. Thaw overnight in the fridge.
Serving Suggestions
Serve beef and broccoli with extra beef straight from the skillet over 170 g (about 1 cup) of cooked white rice. Spoon the extra sauce over the rice.
For more protein, top each plate with a fried egg, which adds about 6 g. A cucumber salad dressed with rice vinegar and sesame oil makes a cold side that suits the salty sauce.
My two kids don’t care about macros, but they eat the beef first and ask for more rice.
FAQ
Why is my beef and broccoli beef tough and chewy?
Tough beef usually means the flank was sliced with the grain or cooked too long. Cut across the long grain lines into 6 mm strips, sear in two batches for about 2 to 3 minutes each, and stop when the strips are browned outside with a trace of pink in the thickest ones. They finish in the sauce.
Can I use sirloin or chuck instead of flank steak in beef and broccoli?
Sirloin works with the same 6 mm slicing and the same timing. Skirt steak also works and cooks a little faster. Skip chuck, because it needs a long braise to soften and stays tough in a quick stir-fry. Keep the weight at 680 g so the protein stays near 44 g per serving.
Can I freeze beef and broccoli with extra beef for meal prep?
Yes, freeze the beef and sauce for up to 2 months, but leave the broccoli out. Broccoli turns soft and dull after thawing. Thaw the bag overnight in the fridge, reheat in a skillet with a splash of water, and add freshly steamed florets at the end.
What can I serve with beef and broccoli besides white rice?
Brown rice, lo mein noodles, and quinoa all work with the same sauce. Quinoa adds a little more protein than rice, and noodles soak up more sauce, so mix an extra half batch of it. A fried egg on top adds about 6 g of protein.
Is beef and broccoli with extra beef gluten free?
Not as written, because regular soy sauce and many oyster sauces contain wheat. Swap in tamari and a labeled gluten-free oyster sauce, or skip the oyster sauce. Check the labels, since brands differ. Cornstarch, beef, broccoli, and rice are naturally gluten free.
What is the difference between this and takeout beef and broccoli?
This version flips the usual ratio, using 680 g of flank steak to 450 g of broccoli for four servings. Each plate has about 170 g raw beef and 44 g protein. Takeout versions often lean on broccoli and a thicker sauce. The seasonings here are the same: soy, ginger, garlic, and a little brown sugar.
