Beef, Broccoli and Rice Prep Meal

Beef, Broccoli and Rice Prep Meal is my best favorite lunch. The recipe is great not only for lunch at home but also at office. It is simple, quickly, delicious and nutrients. This is perfect combination between beef, broccoli, and rice in short time, under 30 minutes. It can be prepared ahead and ready for serving at the next day. It is not only great for lunch, but also is the best choice for busy dinners or lazy days.

With the recipe, you don’t need to cook the same dish over and over again, and you can make them at any time of the year. They are easy to cook, you just need to under 30 minutes or less, and then you get delicious meal with strong flavor. And I sure that all of member in your family will love them, evenly the pickiest eater. Best of all, making the recipe, it means you can save your time instead of eating outside and ensure food hygiene safety.

Saving the recipe on your hand, you will have chance to show your cooking skill. When making, you just need to follow detail instruction of the recipe without any effort. Only taking it a try at the first time, you will be amazed by its charm. It’s time to bring the good recipe on your kitchen.

Beef, Broccoli and Rice Prep Meal

Recipe by Maria VergaraCourse: Main CourseCuisine: Asian, ChineseDifficulty: Easy


Prep time


Cooking time






  • 3/4 pound flank steak or sirloin, trimmed of fat, very thinly sliced against the grain

  • 2 cloves garlic, finely minced

  • 1 tablespoon cooking oil

  • 1/4 teaspoon grated fresh ginger

  • water for blanching broccoli (omit if not blanching)

  • 3-1/2 cups broccoli florets about 1 head

  • For the Beef Marinade
  • 1 teaspoon cornstarch, or arrowroot, or tapioca starch for paleo

  • 1 teaspoon low sodium soy sauce, or gluten free tamari or coconut aminos (for paleo-friendly)

  • 1/2 teaspoon toasted sesame oil

  • 1/4 teaspoon dark soy sauce optional

  • 1/8 teaspoon black pepper

  • For the Sauce
  • 2 teaspoons granulated sugar or 1 teaspoon raw honey for paleo

  • 2 teaspoons cornstarch can substitute with arrowroot or tapioca starch for paleo

  • 1 teaspoon toasted sesame oil

  • 1/2 teaspoon Mirin Chinese cooking wine or dry sherry

  • 1-1/2 Tablespoons oyster sauce or vegetarian flavored oyster sauce

  • 1-1/2 Teaspoons low sodium soy sauce, or can gluten free tamari or coconut aminos for paleo-friendly

  • 1/4 teaspoon dark soy sauce optional, but recommended

  • 1/3 cup cold water sodium free chicken broth for extra flavor, plus more as needed to thin out the sauce

  • salt and black pepper to taste

  • Serving Suggestions
  • Cooked rice, noodles, or quinoa


  • Marinate the beef
  • Mix all of the ingredients for the marinade in a medium bowl. Add the beef slices and stir until coated. Set aside.
  • Meanwhile blanch the broccoli (skip if not blanching), boil water in a large non-stick sauteé pan or wok on high heat. Add the broccoli florets and cook, for about 30 seconds. Drain and rinse with cold water immediately. Set aside.
  • Make the sauce**
  • In a small bowl, combine all the sauce ingredients together. Set aside.
  • In the same non-stick pan or wok you used for your broccoli, heat cooking oil over high heat, for about 2 minutes.
  • When pan is heat, quickly add the beef to the smoking pan and spread the pieces out to a single layer (allowing them to sear and brown).
  • Add the garlic and keep cooking until the meat is no longer pink (just 1-2 minutes making sure not to overcook).
  • Pour in the sauce, stirring constantly, until the sauce boils and thickens, for about 30 seconds (add more water if needed to thin out the sauce)
  • Quickly stir in the broccoli and toss everything together to coat well. Add salt and pepper under your taste.
  • Sprinkle with sesame seeds and chopped green onions. Serve hot over rice or noodles.
  • For meal prep: Divide evenly into lunch containers with your favorite carb – rice, quinoa or noodles.
Beef, Broccoli And Rice Prep Meal
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