- Calories
- 330
- Protein
- 35g
- Fiber
- 4g
- Sat. fat
- 5g
- Sodium
- 640mg
- Added sugar
- 4g
What this recipe does for you.
Beef and broccoli where the beef is tender not chewy: flank steak sliced thin against the grain, velveted in a little starch and seared hard, with crisp broccoli in a soy-ginger-garlic sauce. 35g protein.
Why this works
Every recipe on this site ships with an explanation of the technique decisions, why sear then braise, why the acid goes in at the end, why the fat renders before the aromatics. The method below is those decisions, in order.
Ingredients
Serves 4- 1.25 lbflank steak · sliced thin against the grain
- 1 tbspcornstarch · for the beef
- 2 tbspavocado oil · divided
- 1 lbbroccoli · cut into florets
- 1/4 cuplow-sodium soy sauce · or tamari
- 1/2 cupbeef or chicken stock
- 1 tbspoyster sauce
- 1 tbsphoney
- 3 clovesgarlic · minced
- 1 tbspfresh ginger · grated
- 1 tspcornstarch · for the sauce, slurried in 1 tbsp water
Method
Slice the beef thin, against the grain
Find the direction the muscle fibres run and cut across them, as thin as you can. This shortens the fibres so each bite is tender rather than stringy. Freezing the steak for twenty minutes firms it up and makes thin slicing far easier.
Velvet the beef with a little cornstarch
Toss the sliced beef in a tablespoon of cornstarch before searing. This Chinese restaurant trick, called velveting, gives the beef a silky surface, helps it brown, and lets the sauce cling. It is the difference between takeaway-tender and grey and dry.
Sear the beef in batches, screaming hot
A crowded pan drops in temperature and the beef stews. Sear it in two batches in a very hot pan, thirty to sixty seconds a side, just to brown, then pull it. It finishes cooking when it goes back in with the sauce, so do not overcook it now.
Keep the broccoli crisp with a splash of water
Stir-fry the florets in the hot pan, then add a splash of water and cover for ninety seconds. The steam cooks them through to crisp-tender while the pan stays hot. Broccoli that is soft and grey has been boiled to death, you want it bright green with a bite.
Build the sauce to coat, not to drown
Soy, stock, oyster sauce, honey, garlic and ginger, thickened with a small cornstarch slurry. Simmer until it is glossy and just coats the beef and broccoli. Too thin and it slides off the rice, too thick and it turns gluey.
Combine at the end and serve straight away
Return the beef to the pan with the broccoli, pour in the sauce, and toss for thirty seconds until everything is glazed. Serve over rice immediately. The dish is at its best in the first few minutes, before the broccoli softens.
Variations
Substitutions and adaptations land with the photography shoot. The method holds across most reasonable swaps.
Storage
Refrigerator: 3 to 4 days, sealed. Freezer: up to 3 months. Reheat covered to retain moisture.
Frequently asked
- What is the best cut of beef?
- Flank steak is the classic choice, it is lean, flavourful and tender when sliced thin against the grain. Skirt steak and sirloin also work well. Avoid stewing cuts, they need long slow cooking to break down and stay tough in a quick stir-fry.
- How do I make it gluten-free?
- Use tamari instead of soy sauce and a gluten-free oyster sauce, several brands make one, or substitute a little extra tamari plus a pinch of sugar. Confirm your cornstarch is certified gluten-free if you are sensitive.
- Can I use frozen broccoli?
- Fresh is better here because frozen broccoli releases water and goes soft, which fights the crisp texture you want. If you only have frozen, thaw and pat it very dry, and stir-fry it hard without the steaming step to drive off moisture.
- How do I make it leaner?
- Flank steak is already lean. Trim any visible fat, use the minimum oil needed to keep the pan moving, and bulk the dish with extra broccoli or a second vegetable like snap peas. Serve over brown rice or cauliflower rice.
Related recipes
See all →- High-Protein
Shepherd's Pie: A Filling That Sets, a Top That Browns, 32g Protein
The two failures of shepherd's pie are a watery filling that floods the plate and a pale, gluey top. Both are fixable: reduce the gravy until a spoon leaves a trail, and dry the potatoes in the pan before they see any fat. Lamb or beef, a parsnip in the mash for sweetness, olive oil instead of a cup of cream. Seventy minutes, six servings, one dish.
70m32g Protein - High-Protein
Egg Roll in a Bowl: One Pan, 25 Minutes, and Cabbage That Is Not Soggy
The inside of an egg roll, cooked properly: ground turkey browned hard, cabbage and carrot seared in two batches so they keep their bite, ginger and garlic grated rather than chopped, and the sauce added off the heat so it glazes instead of steams. Twenty-five minutes, 30g protein, holds four days, and it is good over rice or on its own.
25m30g Protein - High-Protein
Salmon Cakes: Crisp Outside, Tender Inside, 25 Minutes
Salmon cakes that are crisp outside and tender inside instead of dry and crumbling: salmon bound with Dijon, egg, chives and minimal breadcrumb, pan-seared golden. 28g protein. Works with tinned or fresh salmon.
25m28g Protein
Get a tested recipe + a nutritional note in your inbox each Sunday.
One recipe a week, photographed on the same Tuesday it tested. Reviewed by an RD. No promotions, no pop-ups, no tracking.
The Clean Chef Starter Kit.
A 14-day anti-inflammatory meal plan PDF, grocery list by section, macros totaled per day, Sunday prep sequence. Free.
By subscribing, you agree to our Privacy Policy. One calm email a week. Unsubscribe anytime.
We're building a shop.
Curated cookware, pantry staples we actually buy, recipe-bundle PDFs. Be the first to know when it opens.
We'll only email you about the shop opening. Unsubscribe in any email. See our Privacy Policy.