Description
A high-protein, freezer-friendly meal prep strategy featuring seared flank steak and crisp-tender broccoli in a glossy, savory sauce, designed to save time and money while delivering restaurant-quality results.
Ingredients
Scale
- 1 lb flank steak
- 1 large head broccoli (approx. 1.5 lbs / 680g)
- 1/2 cup low-sodium soy sauce
- 2 tbsp dark brown sugar
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 1 tbsp cornstarch
- 2 tbsp neutral oil (avocado or grapeseed)
- 1 tsp sesame oil
- 1/4 cup water
- Steamed white rice (for serving)
Instructions
- Pat the flank steak dry and slice it against the grain into thin, bite-sized strips.
- In a medium bowl, whisk together soy sauce, brown sugar, garlic, ginger, sesame oil, cornstarch, and water until smooth.
- Heat a wok or large skillet over high heat until almost smoking. Add 1 tbsp oil and sear half the beef in a single layer for 1-2 minutes per side until dark crust forms. Remove to a plate and repeat with remaining beef.
- Bring 2 inches of water to a boil in a large pot with a steamer basket. Steam broccoli florets for 3-4 minutes until bright green and crisp-tender. Immediately plunge into ice water to stop cooking, then drain well.
- Wipe out the wok, add remaining 1 tbsp oil, and return beef and broccoli to the pan.
- Pour the sauce over the beef and broccoli. Stir constantly for 1-2 minutes until the sauce bubbles and thickens into a glossy coating.
- Let the mixture cool for 10 minutes. Divide steamed rice among four containers, top with the beef and broccoli mixture, and seal tightly.
Notes
Slice beef against the grain for tenderness. Use an ice bath for broccoli to maintain color and texture. Cool food completely before sealing to prevent condensation and sogginess. Sauce can be kept separate in containers for longer freshness.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Chinese
Nutrition
- Serving Size: 1 container with ste
- Calories: 550
- Sodium: 800
- Fat: 18
- Carbohydrates: 45
- Fiber: 5
- Protein: 35
Keywords: beef and broccoli, meal prep, flank steak, healthy dinner, high protein, freezer friendly, takeout alternative, chinese food