High-Protein Beef and Broccoli for Longevity
This High-Protein Beef and Broccoli delivers 35g of complete protein to support muscle maintenance and healthy aging. Ready in just 25 minutes, this restaurant-quality dish combines tender beef strips with crisp broccoli in a savory Asian-inspired sauce. Better than takeout and perfect for weeknight dinners.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 2 servings
- Category: Dinner, Main Course, Stir-Fry
- Method: Stir-Frying
- Cuisine: Asian, Chinese-Inspired
- Diet: Dairy-Free, Gluten-Free Option (use tamari), High-Protein
Ingredients
For the Beef:
- 12 oz (340g) flank steak or sirloin, thinly sliced against the grain
- 1 tbsp cornstarch
- 2 tbsp vegetable oil (divided)
- 3 cups broccoli florets
- 3 garlic cloves, minced
- 1 tsp fresh ginger, minced
- Sesame seeds for garnish
- Green onions, sliced for garnish
For the Sauce:
- ¼ cup low-sodium soy sauce
- 2 tbsp oyster sauce
- 1 tbsp hoisin sauce
- 2 tsp sesame oil
- 1 tbsp rice vinegar
- 1 tbsp honey
- ½ cup beef broth or water
- 1 tsp cornstarch
- ¼ tsp red pepper flakes (optional)
Instructions
- Slice flank steak thinly against the grain into bite-sized strips. Pat dry with paper towels. Toss with 1 tablespoon cornstarch until evenly coated.
- In a small bowl, whisk together soy sauce, oyster sauce, hoisin sauce, sesame oil, rice vinegar, honey, beef broth, 1 teaspoon cornstarch, and red pepper flakes if using. Set aside.
- Bring a pot of water to boil. Add broccoli florets and blanch for 2 minutes until bright green and tender-crisp. Drain and rinse with cold water. Set aside.
- Heat 1 tablespoon oil in a large wok or skillet over high heat until smoking. Add half the beef in a single layer. Sear undisturbed 1-2 minutes until browned, flip and cook 1 minute more. Remove and repeat with remaining beef.
- In the same pan, add remaining oil. Sauté garlic and ginger for 30 seconds until fragrant. Return beef to pan along with blanched broccoli.
- Pour sauce over beef and broccoli. Toss together and cook 1-2 minutes until sauce thickens and coats everything. Garnish with sesame seeds and green onions. Serve over rice or alone.
Notes
- Slice beef against the grain for maximum tenderness.
- Partially freeze beef 30 minutes for easier slicing.
- Use very high heat and don’t overcrowd pan for proper searing.
- For gluten-free: use tamari instead of soy sauce.
- Fresh broccoli preferred; if using frozen, thaw and skip blanching.
- Store cooked dish up to 3 days; reheat in skillet, not microwave.
- Serve over brown rice, cauliflower rice, quinoa, or noodles.
- Add vegetables: snap peas, bell peppers, mushrooms, carrots.