Beef and Broccoli
641
Calories
54g
Protein
58g
Carbs
22g
Fat
Tender beef strips and broccoli in a savory tamari glaze over brown rice. A takeout favorite at home.
Kcal 641 · Protein 54 g · Carbs 58 g · $ 4.00 per serving
Protein 54g · Carbs 58g · Fat 22g
12 min
Prep
12 min
Cook
$ 4
Per Plate
641
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz beef strips
- 1.5 cups cooked broccoli (from about 2 cups raw florets)
- 1 cup cooked bok choy (from about 3 cups raw, one bunch)
- 1 tbsp tamari
- 1 cup cooked brown rice
- 1 tsp olive oil
- 10 oz beef strips
- 3 cups cooked broccoli (from about 4 cups raw florets)
- 2 cups cooked bok choy (from about 3 cups raw, one bunch)
- 2 tbsp tamari
- 2 cups cooked brown rice
- 2 tsp olive oil
- 20 oz beef strips
- 6 cups cooked broccoli (from about 8 cups raw florets)
- 4 cups cooked bok choy (from about 3 cups raw, one bunch)
- 4 tbsp tamari
- 4 cups cooked brown rice
- 4 tsp olive oil
- 30 oz beef strips
- 9 cups cooked broccoli (from about 12 cups raw florets)
- 6 cups cooked bok choy (from about 3 cups raw, one bunch)
- 6 tbsp tamari
- 6 cups cooked brown rice
- 6 tsp olive oil
- 40 oz beef strips
- 12 cups cooked broccoli (from about 16 cups raw florets)
- 8 cups cooked bok choy (from about 3 cups raw, one bunch)
- 8 tbsp tamari
- 8 cups cooked brown rice
- 8 tsp olive oil
Before You Start
Pat the beef strips dry so they sear instead of steam, cut the broccoli into even florets, rinse and chop the bok choy, and have the tamari measured by the stove.
How To Make It
- Get a wok or wide pan hot with the olive oil over medium high, about 1 minute, until it shimmers.
- Add the beef strips in one layer and sear, 3 to 4 minutes, until deep brown outside and it reaches 145°F in the center, then push to one side.
- Add the broccoli with a splash of water and stir fry, 4 to 5 minutes, until bright green and crisp and tender.
- Add the bok choy and stir fry, 2 to 3 minutes, until the stems soften and the leaves wilt.
- Pour in the tamari and toss everything together, about 1 minute, until glossy and coated.
- Let the beef rest 3 minutes so the juices settle, then serve over the brown rice.
Fix It: If the beef turns gray instead of browning, the pan was not hot enough, so crank the heat and give it space next time.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 12 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories641
- Protein54g
- Carbs58g
- Fat22g
- Fiber10g
- Sodium1103mg
Bonus Benefits
- Steady Energy
- A Healthy Weight
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Broccoli: fiber and sulforaphane, reported to back up your body's cleanup crew.
Whole-Grain Rice: fiber and steady carbs, reported to give lasting energy.
Broccoli: fiber and sulforaphane, reported to back up your body's cleanup crew.
Whole-Grain Rice: fiber and steady carbs, reported to give lasting energy.
Tools For This Recipe
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