Beef with Broccoli and Fried Rice
40 min · 4 servings · 595 kcal/serving
Beef with Broccoli and Fried Rice – at a glance
Beef with Broccoli and Fried Rice is a high-protein Fitaily recipe for 4 servings (lunch). You can make it in about 40 minutes. One serving has about 595 kcal, 51.9 g protein, 56.1 g carbs, 17.7 g fat.
A high-protein stir-fry with lean beef, crispy broccoli, and fragrant jasmine rice. Perfect for a quick lunch or meal prep.
Nutrition per serving
| Calories | 595 kcal |
|---|---|
| Protein | 51.9 g |
| Carbs | 56.1 g |
| Fat | 17.7 g |
We calculate macros from the ingredients and the Fitaily product database. These are estimates — manufacturer labels and serving sizes may differ. This is not individual dietary advice.
Which diet is this recipe for?
Fitaily tags: wysokobiałkowy. Meal: obiad. Tags come from the recipe author, not from a lab.
Possible allergens
Based on ingredient names, these may appear: soja. This is automatic word matching, not an allergen certificate.
Storage and reheating
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.
Ingredients
- 800 g lean beef (e.g., entrecôte or flank steak)
- 60 ml soy sauce
- 15 ml Chinese cooking wine (Shaoxing)
- 1 łyżeczka salt
- 1 łyżeczka black pepper
- 15 g cornstarch
- 1 łyżeczka baking soda
- 2 szt shallot
- 6 szt garlic
- 300 g broccoli
- 650 g jasmine rice
- 2 łyżka oyster sauce
- 2 łyżeczka sesame oil
- 15 g sweetener
- 15 g chili crisp
- 1 łyżeczka white pepper
Preparation
- In a bowl, mix the beef strips with soy sauce (30 ml), Chinese wine, salt, pepper, cornstarch, and baking soda. Let it marinate for at least 20 minutes.
- Meanwhile, blanch the broccoli florets in boiling water for 45–60 seconds, then drain them.
- Heat a skillet or wok. Sauté the marinated beef over high heat until cooked through, then remove it from the pan.
- Add the cooked jasmine rice, broccoli, the remaining soy sauce (30 ml), oyster sauce, sesame oil, sweetener, chili crisps, and white pepper.
- Fry everything, stirring vigorously for a few minutes, until the ingredients are well combined and the rice is hot.
- Add the previously fried beef back to the pan, mix everything together, and serve. Optionally, garnish with sesame seeds, crispy onions, or chili flakes.
Frequently asked questions
How many calories and protein are in one serving of Beef with Broccoli and Fried Rice?
One serving has about 595 kcal, 51.9 g protein, 56.1 g carbs, 17.7 g fat. The calculation comes from the Fitaily ingredient database and is approximate.
Is Beef with Broccoli and Fried Rice good for meal prep?
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.