Beef and Broccoli Fried Rice
This is the beef version of my usual chicken fried rice, and ground beef actually browns up nicely for this since it doesn't need to be sliced or diced ahead of time. Cold rice is still the key to keeping the texture right.
Browning the beef first builds a base of flavor that the rice picks up once everything goes back into the pan together. Broccoli adds crunch and color that a plain beef fried rice would be missing.
Scrambling the egg separately and folding it back in is a small step that makes a real difference, giving you actual bits of egg instead of it disappearing into the rice. Soy sauce is really the only seasoning this needs.
The recipe card has the full ingredient list and cook time for all ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days and freeze the rest. This beef fried rice is a heartier alternative to my chicken version.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Beef and Broccoli Fried Rice
YIELD
10 portions
ESTIMATED NUTRITION
600 calories • 44g protein • 50g carbs • 24g fat per portion
What I really like about this recipe is how well ground beef works in fried rice, which isn't something I expected before trying it.
Ingredients
• 3 3/4 lb ground beef
• 10 cups cooked rice, cold
• 7 1/2 cups broccoli florets
• 5 eggs, beaten
• 7 1/2 tbsp low-sodium soy sauce
• 2 1/2 tbsp sesame oil
• 2 1/2 tsp garlic, minced
• 2 1/2 green onion, sliced
Directions
1. Brown the ground beef in a hot pan; set aside.
2. Scramble the eggs in the same pan and set aside with the beef.
3. Add the cold rice and broccoli to the pan and stir-fry 5–6 minutes; return the beef and egg and add soy sauce.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers.
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.
