High-Protein Beef Stir Fry with Broccoli and Ginger Soy Sauce
Tender strips of beef stir-fried with crisp broccoli in a savory ginger soy sauce, perfect for a quick and healthy weeknight meal. This asian-inspired beef (high protein) ready in about 30 minutes blends broccoli florets, fresh ginger, minced, garlic cloves, minced into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 3, so a small batch covers several meals across the week without taking over the fridge. 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
- 12 oz flank steak, thinly sliced against the grain
- 3 cups broccoli florets
- 1 tbsp fresh ginger, minced
- 3 cloves garlic cloves, minced
- 3 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tsp sesame oil
- 2 tbsp vegetable oil
- 1 tsp cornstarch
- 1/4 cup water
- 1/4 tsp red pepper flakes
- 2 stalks green onions, sliced
Instructions
- Step 1: In a medium bowl, toss 12 oz thinly sliced flank steak with 1 tsp cornstarch and 1 tbsp soy sauce, coating evenly. Set aside for 10 minutes.
- Step 2: Heat 2 tbsp vegetable oil in a large wok or skillet over high heat until shimmering. Add the marinated beef in a single layer and stir-fry for 2-3 minutes until browned but still slightly pink. Remove beef and set aside.
- Step 3: In the same wok, add 1 tbsp minced fresh ginger and 3 minced garlic cloves. Stir-fry for 30 seconds until fragrant.
- Step 4: Add 3 cups broccoli florets and 1/4 cup water. Cover and steam for 3 minutes until broccoli is bright green and tender-crisp.
- Step 5: Return the beef to the wok and add 2 tbsp soy sauce, 1 tbsp oyster sauce, 1 tsp sesame oil, and 1/4 tsp red pepper flakes. Stir-fry everything together for another 2 minutes until sauce thickens slightly and coats the ingredients.
- Step 6: Remove from heat and garnish with 2 sliced green onions before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does High-Protein Beef Stir Fry with Broccoli and Ginger Soy Sauce take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover High-Protein Beef Stir Fry with Broccoli and Ginger Soy Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in High-Protein Beef Stir Fry with Broccoli and Ginger Soy Sauce?
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 Stir Fry with Broccoli and Ginger Soy Sauce for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 Stir Fry with Broccoli and Ginger Soy Sauce 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.
