One-Pan Beef and Broccoli
Better-than-takeout beef and broccoli cooked in a single pan. Simple to make with 38g protein and way less sodium than restaurant versions.
PROTEIN 38g
CALORIES 400
P:E RATIO 1.1
TIME 22m
YIELD 4
P:E 1.1
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1.5 lbs flank steak, sliced thin FLAVOR
4 cups broccoli florets HIGH FIBER
3 tbsp soy sauce FLAVOR
1 tbsp oyster sauce FLAVOR
1 tbsp sesame oil FLAVOR
2 cloves garlic, minced FLAVOR
1 tsp ginger, grated FLAVOR
1 tbsp cornstarch PRODUCE
1 tbsp vegetable oil FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days.
- Batching: Slice beef against the grain for the most tender strips.
- Reheat: Microwave 2 minutes or stir fry in a hot pan 2-3 minutes.
EXECUTION STEPS
01
THE MACRO PREP
Mix soy sauce, oyster sauce, sesame oil, garlic, ginger, and cornstarch in a bowl.
02
HIGH HEAT SEAR
Heat vegetable oil in a large skillet over high heat.
03
HIGH HEAT SEAR
Sear beef slices 2 minutes per side. Remove and set aside.
04
HIGH HEAT SEAR
Add broccoli to the pan, stir fry 3-4 minutes until bright green and crisp-tender.
05
STEP 5
Return beef, pour sauce over, and toss 1 minute until sauce thickens.
PRIMARY CATEGORY
EXPLORE MORE One Pan ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1.5 lbs flank steak, sliced thin
- 4 cups broccoli florets
- 3 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 1 tbsp cornstarch
- 1 tbsp vegetable oil