High-Protein Beef and Broccoli Stir Fry with Garlic and Ginger
A quick and nutritious beef stir fry with tender broccoli florets, garlic, and ginger, served with a savory soy-ginger sauce perfect for a high-protein dinner. This chinese-inspired beef (high protein) ready in about 30 minutes pairs broccoli florets, fresh ginger, minced, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 lb flank steak, thinly sliced against the grain
- 4 cups broccoli florets
- 1 tbsp fresh ginger, minced
- 3 cloves garlic cloves, minced
- 1/4 cup low-sodium soy sauce
- 2 tbsp oyster sauce
- 1 tbsp sesame oil
- 1 tbsp cornstarch
- 3 tbsp water
- 2 tbsp vegetable oil
- 1/4 tsp red pepper flakes
- 2 stalks green onions, sliced
Instructions
- Step 1: In a medium bowl, toss 1 lb thinly sliced flank steak with 1 tbsp cornstarch until evenly coated; set aside.
- Step 2: In a small bowl, whisk together 1/4 cup low-sodium soy sauce, 2 tbsp oyster sauce, 3 tbsp water, and 1/4 tsp red pepper flakes to create the stir fry sauce.
- Step 3: Heat 2 tbsp vegetable oil in a large skillet or wok over high heat until shimmering. Add the beef in a single layer and sear for 2 minutes without stirring to get a good crust, then stir-fry for an additional 1 minute until just browned. Remove beef and set aside.
- Step 4: In the same skillet, add 4 cups broccoli florets, 3 minced garlic cloves, and 1 tbsp minced fresh ginger. Stir-fry for 3-4 minutes until broccoli is bright green and tender-crisp.
- Step 5: Return the beef to the skillet and pour in the sauce mixture. Stir to combine and cook for 2-3 minutes until the sauce thickens and coats the beef and broccoli.
- Step 6: Drizzle 1 tbsp sesame oil over the stir fry and toss gently to finish. Garnish with 2 sliced green onions before serving.
Equipment for this recipe
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Frequently asked questions
How long does High-Protein Beef and Broccoli Stir Fry with Garlic and Ginger take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover High-Protein Beef and Broccoli Stir Fry with Garlic and Ginger?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep broccoli florets from drying out.
Can I substitute ingredients in High-Protein Beef and Broccoli Stir Fry with Garlic and Ginger?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale High-Protein Beef and Broccoli Stir Fry with Garlic and Ginger for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is High-Protein Beef and Broccoli Stir Fry with Garlic and Ginger high protein?
Yes — this recipe is tagged high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
