Description
This Garlic Beef and Broccoli Stir Fry is a quick and flavorful meal prep recipe perfect for busy weeknights. Tender strips of flank steak are coated in cornstarch and stir-fried with garlic and crisp broccoli florets in a savory broth-based sauce. Served over nutrient-rich brown rice, this dish combines protein, vegetables, and whole grains for a balanced and satisfying dinner that can be easily stored and enjoyed throughout the week.
Ingredients
Beef and Marinade
- 1 lb flank steak, thinly sliced against the grain
- 1 tbsp cornstarch
Vegetables and Sauce
- 12 oz broccoli florets
- 4 garlic cloves, minced
- ¼ - ½ cup chicken broth
- Salt, to taste
- 1-2 tsp sriracha (optional)
Cooking and Serving
- 1 tbsp canola oil
- 2 cups cooked brown rice
Instructions
- Coat the Beef: Toss the flank steak strips with cornstarch until the meat is evenly coated. This helps to tenderize the beef and thicken the sauce later.
- Sauté Garlic and Beef: Heat canola oil in a wok or large skillet over medium-high heat. Add the minced garlic and cook until fragrant and slightly browned, about 1-2 minutes. Add the beef strips and stir-fry until they are about half cooked through, approximately 2-3 minutes.
- Add Broccoli and Broth: Add the broccoli florets to the wok and continue stir-frying. When the wok starts to feel dry, pour in ¼ cup of chicken broth to create steam. You may add more broth if necessary. To speed up cooking and soften the broccoli, cover the wok with a lid for a few minutes. Season with salt and sriracha if desired. Cook until the beef is fully cooked and broccoli is tender-crisp.
- Assemble Meal Prep: Divide ½ cup of cooked brown rice into each of four meal prep containers. Portion the beef and broccoli stir fry evenly among the containers. Allow to cool before refrigerating. Store in the fridge and consume within 4 days for best freshness.
Notes
- For a spicier kick, adjust the amount of sriracha to your liking or omit for a milder flavor.
- Flank steak works best for this recipe but sirloin or skirt steak can be substituted.
- Broccoli can be substituted with other vegetables such as snap peas, bell peppers, or bok choy.
- Use low-sodium chicken broth to control the salt content.
- Make sure to slice the steak against the grain for maximum tenderness.
- This recipe can be easily doubled or halved depending on your serving needs.
- Reheat thoroughly before eating and avoid repeated reheating to preserve texture and flavor.
