Beef and Broccoli Meal Prep Bowls
Better-than-takeout beef and broccoli, 4 bowls, 40g+ protein each.
Method · 10 steps
- 1
Cook jasmine rice per package (usually 1.5 cups rice + 2.5 cups water, simmer 18 minutes, rest 10).
- 2
Toss sliced steak with 1 tbsp cornstarch and 1 tbsp soy sauce. Let sit 10 minutes (velveting = tender stir-fry beef).
- 3
Whisk the sauce: remaining soy sauce, beef broth, brown sugar, oyster sauce, rice vinegar, sesame oil, and remaining 1 tbsp cornstarch.
- 4
Blanch broccoli: boil 90 seconds, then shock in ice water. UNDERCOOK on purpose - finish is in the pan plus your Tuesday microwave.
- 5
Heat a large skillet or wok over high with 1 tbsp neutral oil. When shimmering, add half the beef in a single layer. Sear 90 seconds undisturbed, flip, 60 more seconds. Transfer out. Repeat with remaining beef.
- 6
Reduce heat to medium-high. Add remaining 1 tbsp oil, garlic, ginger, and red pepper flakes. Cook 30 seconds.
- 7
Add drained broccoli and toss 1 minute. Return beef, whisk and pour in sauce. Cook 2 minutes until sauce thickens and turns glossy.
- 8
Parallel move: rice is finishing in the pot while the stir-fry cooks in 8 minutes total.
- 9
Portion 4 glass containers: 3/4 cup rice on one side, beef-and-broccoli filling the other. Cool 10 minutes uncovered.
- 10
Garnish with scallions and sesame seeds. Seal once cool.
Chef's notes
- →Velveting (cornstarch + soy marinade) is what turns a cheap flank into takeout-tender beef.
- →Pull broccoli out 30% underdone - day-4 reheats will finish it perfectly.
- →Beef-and-broccoli freezes beautifully for 2 months; freeze the rice separately in zip-top bags.
Storage
Fridge 4 days. Freezer 2 months (freeze rice and beef separately). Reheat covered, microwave 2-3 minutes with 1 tbsp water drizzled over the rice. Stir halfway.
Related recipes
Cilantro-Lime Chicken Burrito Bowls (Meal Prep)
Roasted Chickpea Grain Bowls (Vegetarian Meal Prep)
Low-Carb Chicken Meal Prep with Cauliflower Rice
