Beef and broccoli stir-fry

A classic Chinese-style dish, quick and tasty: strips of beef seared over a high heat with crunchy broccoli and a soy and ginger sauce. Rich in protein and iron and low in carbohydrate, it is a quick dinner that supports muscle mass while staying light.

Preparation: 15 min  |  Cooking: 10 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 236 kcal · 39 g protein · 3 g carbohydrate · 7 g fat

Ingredients

• 500 g beef for grilling (such as sirloin or rump)
• 1 head of broccoli
• 3 tbsp soy sauce
• 1 tsp ginger
• 2 cloves of garlic
• 1 tbsp oil
• sesame seeds

Method

1. Cut the beef into thin strips. Cut the broccoli into small florets and steam for 4 minutes.
2. Sear the beef over a very high heat for 2 to 3 minutes in the oil, then set aside.
3. Stir-fry the garlic and ginger, then add the broccoli followed by the beef.
4. Pour in the soy sauce, stir for 1 minute and serve with rice, sprinkled with sesame seeds.

Nutritional benefits

Lean beef is an excellent source of high-quality protein and of very well absorbed haem iron, important for oxygenating the muscles and for energy, particularly in athletes. Broccoli, a low-calorie cruciferous vegetable, provides fibre, vitamin C and protective compounds. Quick wok cooking preserves texture and nutrients, and a homemade soy sauce dressing keeps salt down compared with ready meals. A tasty, balanced, high-protein dinner.

Variations and substitutions

• With chicken or prawns instead of beef.
• More vegetables: pepper, mushrooms, mangetout.
• Homemade teriyaki sauce for a sweet-and-savoury touch.
• Low carb: serve with cauliflower rice.

Storage and making ahead

This stir-fry keeps for 2 to 3 days in the fridge and reheats quickly in a frying pan. The beef stays more tender if you do not overcook it. Handy for meal prep with a portion of rice.

💡 Good to know

Sear the beef over a very high heat, in batches if needed: if the pan is overcrowded, the meat boils instead of browning. Meat that is only just seared stays tender and juicy.

See also

Discover more high-protein recipes · muscle-gain recipes · dairy-free recipes.

Ingredients in this recipe: beef · broccoli · soy sauce · ginger · garlic.

You might also like these recipes: Chicken, sweet potato and green beans · Roast chicken with lemon and thyme · Marinated chicken skewers.