This Teriyaki Beef, Broccoli, and Rice recipe is a perfect combination of savoury flavours, high protein, and balanced nutrition. With tender beef, crisp broccoli, and fluffy basmati rice, all coated in a delicious teriyaki sauce, it’s a fantastic meal for lunch or dinner. Plus, with over 50g of protein and only 513 calories, it’s a great option for fuelling your muscles without going overboard on calories.
Why You’ll Love This Recipe:
- High in Protein: With 45g of protein, this dish is perfect for muscle recovery or a filling meal after a workout.
- Balanced and Nutritious: Packed with lean beef, whole grains, and veggies, it’s a well-rounded meal that hits all the right macros.
- Quick and Easy: Ready in just 15 minutes, this recipe is perfect for a busy weeknight.
- Flavour-Packed: The teriyaki sauce ties everything together with a savoury and slightly sweet flavour.
Nutritional Benefits:
- High Protein: With over 50g of protein, this meal is perfect for muscle recovery and keeping you full for hours.
- Balanced Calories: At 513 calories, it’s a satisfying meal that won’t weigh you down.
- Rich in Fiber and Nutrients: The broccoli provides a healthy dose of fiber, vitamins, and minerals to complement the lean beef and rice.
Teriyaki Beef, Broccoli and Rice
This Teriyaki Beef, Broccoli, and Rice is a delicious and nutritious option for anyone looking to enjoy a flavourful, balanced meal. It's packed with protein and flavour, all while being easy to make in under 15 minutes!
Equipment
- Frying Pan
Ingredients
- 60 g Uncooked Basmati Rice (or use cooked rice)
- 250 g Frozen Broccoli
- 150 g 5% Fat Diced Beef
- 65 g Low Sodium Teriyaki Sauce
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Beef Seasoning optional
- Low Calorie Cooking Spray
- Sesame Seeds optional
Instructions
Cook the rice:
- Rinse the basmati rice under cold water to remove excess starch.
- In a medium saucepan, bring 250ml of water to a boil. Add the rice, reduce the heat, cover, and simmer for 12-15 minutes or until the water is absorbed, and the rice is tender.
- Fluff with a fork and set aside.
Cook the beef:
- Heat a non-stick pan over medium heat and spray lightly with low-calorie cooking spray.
- Add the beef and season it with salt, pepper, and your preferred beef seasoning.
- Cook until browned, about 5-7 minutes, breaking the beef up into small pieces as it cooks. Drain any excess fat if needed.
- Add the broccoli to the beef: Once the beef is cooked, add the broccoli directly into the same pan with the beef. Stir to combine, allowing the broccoli to absorb some flavours from the beef.
- Add the teriyaki sauce: Pour the teriyaki sauce over the beef and broccoli mixture. Stir everything together and let it simmer for 1-2 minutes, allowing the sauce to coat the beef and broccoli evenly.
- Assemble the dish: Add the cooked rice onto your plate, top it with the teriyaki beef and broccoli mixture, and drizzle any extra sauce from the pan over the dish for added flavour.
- Optional: If you have sesame seeds on hand, sprinkle them over the top of the dish for added crunch.
Notes
Customizations:
- Add more veggies: Feel free to toss in other vegetables like bell peppers, carrots, or snap peas for extra colour and nutrients.
- Make it spicier: Add a pinch of chilli flakes or a drizzle of sriracha for a spicy kick.
- Swap the protein: Try using chicken, turkey, or even tofu for a different protein source.
Meal Prep Tip:
This dish is perfect for meal prep! Cook extra servings and store them in the fridge for up to 3 days. Simply reheat in the microwave for a quick, protein-packed meal during the week.Nutrition
Serving: 1gCalories: 513kcalCarbohydrates: 76gProtein: 50.6gFat: 8.1gFiber: 9.1gSugar: 11.9g
