Beef & Broccoli Stir-Fry
Stir-fries come together fast, and this one is no exception. The steak sears in just a few minutes and the broccoli goes in right after so it stays crisp. It's a good option whenever I don't want to spend a whole afternoon on meal prep.
Steak seared hot and fast is what keeps this stir-fry from turning tough, and I make sure not to crowd the pan so it actually browns instead of steaming. Broccoli goes in at the end so it stays crisp-tender rather than turning gray and soft.
This is one of the simplest bowls I make, but the technique matters more than usual since overcooked steak is the easiest way to ruin it. Rice keeps things filling without competing with the beef and broccoli for attention.
The recipe card has the full ingredient list and cook times for the entire ten-portion batch. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days and freeze the rest. This beef and broccoli stir-fry is proof that meal prep doesn't have to take all day.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Beef & Broccoli Stir-Fry
YIELD
10 portions
ESTIMATED NUTRITION
570 calories • 44g protein • 52g carbs • 18g fat per portion
This recipe is perfect for busy weeks because the components cook simply and portion cleanly into grab-and-go meals.
Ingredients
• 3 3/4 lb lean flank steak, sliced
• 12 1/2 cups broccoli
• 7 1/2 cups cooked rice
• 5/8 cup low-sodium soy sauce
• 2 1/2 tbsp honey
• 2 1/2 tbsp cornstarch
• 2 1/2 tbsp avocado oil
• 2 1/2 tsp garlic
Directions
1. Whisk soy, honey and cornstarch with water.
2. Sear beef in oil; add broccoli and garlic.
3. Add sauce and cook until thickened.
4. Serve over rice.
5. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers. Add avocado or other delicate fresh toppings just before eating.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming and 165°F internally. Nutrition is estimated per portion.
