BEEF & BROCCOLI

Ingredients

• 6 tablespoons Soy Sauce (low‑sodium preferred, well‑mixed with sugar and water)
• 6 tablespoons Brown Sugar (packed)
• 0.25 cup Water (room temperature)
• 1.5 pounds Lean Ground Beef (90% lean, bought in bulk and frozen in zip‑lock bags)
• 2 tablespoons Vegetable Oil (high smoke point oil such as canola or peanut)
• 4 cloves Garlic (minced)
• 4 cups Broccoli Florets (fresh, cut into bite‑size pieces)
• 0.5 teaspoon Red Pepper Flakes (optional, for heat)
• 1 teaspoon Chili Garlic Sauce (optional, for heat)

Instructions

1. Make the Stir‑Fry Sauce

   In a mixing bowl whisk together soy sauce, brown sugar, and water until the sugar is fully dissolved.

   Time: PT2M

2. Cook the Ground Beef

   Heat 1 tablespoon of oil in the skillet over medium‑high heat. Add the ground beef, breaking it up with a spatula, and cook until no pink remains, about 4 minutes.

   Time: PT4M

   Temperature: medium‑high

3. Drain Excess Fat

   Transfer the cooked beef to a plate and carefully pour off the excess fat from the skillet.

   Time: PT1M

4. Sauté Garlic

   Add the remaining 1 tablespoon of oil to the skillet, then add minced garlic. Sauté for about 30 seconds until fragrant, being careful not to burn.

   Time: PT1M

   Temperature: medium‑high

5. Combine Beef and Sauce

   Return the ground beef to the skillet, pour in the prepared sauce, and stir to coat. Cook for 2 minutes, allowing the sauce to thicken slightly.

   Time: PT2M

   Temperature: medium‑high

6. Add Broccoli

   Add the broccoli florets to the pan, stirring constantly. Cook for 3‑4 minutes until the broccoli is bright green and still crisp‑tender.

   Time: PT4M

   Temperature: medium‑high

7. Adjust Heat and Finish

   If you like heat, sprinkle red pepper flakes or stir in chili garlic sauce now. Give the stir‑fry a final quick toss.

   Time: PT1M

8. Serve with Steamed Rice

   While the stir‑fry finishes, steam white or brown rice according to package instructions. Fluff the rice and serve the beef‑broccoli mixture over it.

   Time: PT2M

   Temperature: 100°C

Nutrition Facts

Calories

450

Protein

25 g

Carbohydrates

30 g

Fat

20 g

Fiber

3 g