Pan-Sear Beef with Garlic and Broccoli

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender beef strips seared with garlic and served over perfectly steamed broccoli, a simple yet satisfying keto dinner. This american-inspired beef (low-carb, high-protein) ready in about 25 minutes pairs flank steak, avocado oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 200 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.

Prep: 15 min Cook: 10 min Serves 4 American cuisine 200 cal/serving
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Ingredients

Instructions

  1. Step 1: Season 12 oz flank steak with 1/2 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp avocado oil in a large skillet over medium-high heat until shimmering.
  2. Step 2: Add the seasoned beef in a single layer and cook for 2-3 minutes per side until browned; remove and set aside.
  3. Step 3: Add the remaining 1 tbsp avocado oil to the skillet, then add 4 minced garlic cloves and cook for 30 seconds until fragrant, stirring constantly.
  4. Step 4: Add 2 cups broccoli florets and 1/4 cup chicken broth, cover the skillet, and steam for 5 minutes until tender-crisp.
  5. Step 5: Return the beef to the skillet, add 1 tbsp coconut aminos and 1 tsp sesame oil, and toss to coat. Cook for 1 minute until heated through.

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Frequently asked questions

How long does Pan-Sear Beef with Garlic and Broccoli take to make?

Total time is about 25 minutes (15 min prep + 10 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 Pan-Sear Beef with Garlic and Broccoli?

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 flank steak from drying out.

Can I substitute ingredients in Pan-Sear Beef with Garlic and Broccoli?

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 Pan-Sear Beef with Garlic and Broccoli 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 Pan-Sear Beef with Garlic and Broccoli low-carb?

Yes — this recipe is tagged low-carb, high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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