Beef and Broccoli Rice Meal Prep
Lean sliced beef and crisp-tender broccoli in a light garlic-ginger sauce over rice—high-protein takeout-style meal prep without the greasy delivery. Sear beef quickly and cook leftovers to 165°F when reheating.
🛒Ingredients
- 1 1/4 pounds flank steak or sirloin, thinly sliced against the grain
- 4 cups broccoli florets
- 3 cups cooked brown or white rice
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce (optional)
- 1 tablespoon honey
- 1 tablespoon cornstarch
- 3 garlic cloves, minced
- 1 teaspoon grated ginger
- 2 tablespoons neutral oil, divided
- 1/4 cup water or broth
- Sesame seeds and green onion for garnish
- Kosher salt and pepper
🔧Kitchen Tools Needed
- Wok or large skillet
- Sharp knife
- Meal-prep containers
- Thermometer
📝Instructions
- 1
Toss beef with 1 tablespoon soy sauce and 1 teaspoon cornstarch; rest 10 minutes in the fridge.
- 2
Whisk remaining soy sauce, oyster sauce, honey, remaining cornstarch, garlic, ginger, and water.
- 3
Heat 1 tablespoon oil in a wok or large skillet over high. Stir-fry broccoli 3–4 minutes with a splash of water until crisp-tender; transfer out.
- 4
Add remaining oil; sear beef in a single layer 1–2 minutes per side until browned (medium pieces about 145°F for steaks; thin slices cook fast). Do not overcrowd.
- 5
Return broccoli; add sauce; toss 1 minute until glossy and bubbling hot.
- 6
Portion over rice. Cool, refrigerate within 2 hours up to 3–4 days; reheat to 165°F.
🥗Nutrition Information
⚡Calories per serving: 490
🏷️Recipe Tags
❓Frequently Asked Questions
How to slice beef thin?
Freeze 20 minutes, then slice against the grain with a sharp knife.
Leaner cut?
Sirloin or trimmed flank both work; avoid boiling the beef—sear hot and fast.
No oyster sauce?
Skip it and add an extra teaspoon soy sauce plus a pinch of sugar.
Food safety?
Cook beef pieces to at least 145°F with a rest for thicker cuts; chill within 2 hours; reheat leftovers to 165°F.
