Wok-Seared Garlic Beef and Broccoli Bowls

Tender lean ground beef and vibrant broccoli are quickly stir-fried with a savory garlic-ginger sauce, served over fluffy brown rice for a satisfying and high-protein, low-fat meal.

• Prep: 15 min
• Cook: 20 min
• Total: 35 min
• Servings: 3
• Cuisine: Chinese
• Difficulty: Easy
• Cost: $4.25/serving

Dietary

• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• Low-Fat
• Low-Sugar
• Halal
• Low-Saturated-Fat

Tags

• stir-fry
• healthy
• savory
• comfort food
• tangy

Ingredients

• 15 ounce ground beef (96/4 lean)
• 1 cup brown rice (uncooked)
• 3 cup broccoli florets
• 1 tablespoon olive oil
• 4 clove garlic (minced)
• 1 teaspoon fresh ginger (grated)
• 0.25 cup low-sodium soy sauce
• 2 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 0.5 cup water
• 0.5 teaspoon black pepper
• 0.25 teaspoon red pepper flakes

Instructions

1. First, cook the brown rice: Combine 1 cup uncooked brown rice with 2 cups water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes, or until water is absorbed and rice is tender. Keep warm. If using a rice cooker, follow package directions while preparing the rest of the meal.
2. While the rice cooks, prepare the sauce: In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, cornstarch, and 1/2 cup water (or low-sodium vegetable broth). Set aside.
3. Heat 1 tablespoon olive oil in a large wok or skillet over medium-high heat. Add the 96/4 lean ground beef and cook, breaking it apart with a spoon, until browned. Drain any excess fat, if necessary.
4. Add the minced garlic and grated fresh ginger to the beef and cook for 1 minute more until fragrant.
5. Add the broccoli florets to the skillet and stir-fry for 3-5 minutes, until tender-crisp. If using frozen broccoli, you may need an additional minute or two.
6. Pour the prepared sauce mixture into the skillet, stirring constantly until the sauce thickens and coats the beef and broccoli, about 1-2 minutes.
7. Season with 1/2 teaspoon black pepper. Serve the Wok-Seared Garlic Beef and Broccoli Bowls immediately over the cooked brown rice. Garnish with red pepper flakes if desired.

Notes

Store leftovers in airtight containers in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop, adding a splash of water or broth if needed.

Nutrition (per serving)

• Calories: 505
• Protein: 39.6 g
• Carbohydrates: 62.1 g
• Fat: 11.6 g
• Fiber: 5.6 g
• Sodium: 1038 mg
• Saturated Fat: 3.2 g
• Sugar: 4.7 g
• Cholesterol: 88 mg