Teriyaki Beef and Broccoli with Rice
This Teriyaki Beef and Broccoli with Rice is a high-protein, flavourful meal that comes together in just 15-20 minutes. Packed with lean beef, nutrient-rich broccoli, and a savoury teriyaki sauce, it's perfect for meal prep or a quick dinner option. Serve it fresh with fluffy basmati rice and a sprinkle of sesame seeds for extra crunch.
Equipment
- Frying Pan
Ingredients
- 1 kg Frozen Broccoli
- 500 g 5% Fat Lean Diced Beef (diced flank steak)
- 250 g Teriyaki Sauce
- 1 Beef Stock Cube
- 1 tsp Salt
- 1 tsp Black Pepper
- Low Calorie Cooking Spray
- Sesame Seeds (optional)
- 125 g Basmati Rice
Instructions
- Cook the Beef: Heat a large frying pan or wok over medium-high heat and spray with low-calorie cooking spray. Add the diced beef, season with salt and black pepper, and crumble in the beef stock cube. Cook for 4-5 minutes until browned.
- Cook the Broccoli: While the beef is cooking, bring a pot of water to a boil and cook the frozen broccoli until tender. Drain and set aside.
- Combine Beef and Broccoli: Once the beef is browned, add the cooked broccoli to the pan and stir well to combine.
- Add the Sauce: Pour the teriyaki sauce over the beef and broccoli, stirring to coat everything evenly. Simmer for another 2-3 minutes until heated through.
- Cook the rice: Cook the basmati rice according to the packet instructions while the beef and broccoli are finishing up.
- Serve: Divide the freshly cooked rice into serving bowls, top with the teriyaki beef and broccoli, and garnish with sesame seeds if using.
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 Noodles for Rice: Instead of rice, you can try egg fried noodles.
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
Calories: 523kcalCarbohydrates: 62gProtein: 44gFat: 8.7gFiber: 9.1gSugar: 11.9g