Go Back
Overhead view of a beef and broccoli bowl over rice with glossy sauce, sesame seeds, and green onion on a dark plate.

Stir-Fried High-Protein Beef and Broccoli Bowls

Seared sirloin and blanched broccoli tossed in a sticky soy-garlic sauce and served over rice, ready in 35 minutes with about 47 grams of protein per bowl.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Asian-Inspired
Calories: 886

Ingredients
  

Beef and Marinade
  • 600 g beef sirloin or flank steak thinly sliced against the grain
  • 2 tbsp low sodium soy sauce
  • 1 tbsp cornstarch
Sauce
  • 1/4 cup low sodium soy sauce / 60 ml
  • 2 tbsp oyster sauce
  • 1 tbsp rice vinegar
  • 1 tbsp honey
  • 3 cloves garlic minced
  • 1 tbsp fresh ginger grated
  • 1 tsp cornstarch for slurry
  • 2 tbsp water for slurry
Vegetables and Base
  • 500 g broccoli florets
  • 2 tbsp avocado oil divided
  • 2 cups cooked jasmine rice / 370 g
  • 2 tsp sesame seeds for garnish
  • 2 green onions sliced, for garnish

Method
 

Prep the Beef and Sauce
  1. In a mixing bowl, toss the sliced beef with 2 tbsp soy sauce and 1 tbsp cornstarch. Let it sit for 15 minutes at room temperature while you prep the rest.
  2. In a small bowl, whisk together the remaining soy sauce, oyster sauce, rice vinegar, honey, garlic, and ginger. In a separate small bowl, mix 1 tsp cornstarch with 2 tbsp water and set aside.
Blanch the Broccoli
  1. Bring a 3-quart / 2.8 L saucepan of water to a boil. Add the broccoli florets and blanch for 90 seconds until bright green and just crisp-tender. Drain and set aside.
Sear the Beef
  1. Heat 1 tbsp avocado oil in a 12-inch skillet or wok over high heat until it shimmers. Add half the beef in a single layer and sear for 2 to 3 minutes per side until browned.
  2. Transfer the seared beef to a plate and repeat with the remaining beef and 1 tbsp oil. Cooking in two batches keeps the pan hot enough to brown the meat instead of steaming it.
Bring It Together
  1. Return the skillet to medium-high heat and add the blanched broccoli. Stir-fry for 2 minutes until it picks up a little color.
  2. Pour in the sauce mixture and bring to a simmer. Add the cornstarch slurry and stir for 1 minute until the sauce thickens and coats the back of a spoon.
  3. Return the beef to the skillet and toss everything together for 1 minute until the beef is coated and heated through, reaching an internal temp of 145 F / 63 C.
  4. Divide the rice among bowls, top with the beef and broccoli, and finish with sesame seeds and sliced green onions.

Notes

  • Slice beef against the grain, this matters more than any other step for tenderness.
  • Sear beef in two batches, a crowded pan steams the meat instead of browning it.
  • Blanch broccoli only 90 seconds, it keeps cooking in the hot pan afterward.
  • Keep rice separate when storing leftovers so the broccoli stays crisp-tender.