Dinner · 20 min

Beef & Broccoli Stir

Flank steak does the heavy lifting here, with broccoli rounding it out. A dinner that takes 20 minutes, start to finish. It is weeknight cooking that still hits your targets — 40 grams of protein per serving. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 6 oz Flank steak
• 3 cups Broccoli
• 1 tbsp Soy sauce
• 1 tbsp Ginger
• 2 cloves Garlic
• 1 tsp Sesame oil

Steps

1. Slice 6 oz of flank steak thinly against the grain — look for the lines in the meat and cut across them, which keeps each bite tender. Partially freezing the steak for 20 minutes makes thin slicing much easier.
2. Cut 3 cups of broccoli into small, even florets so they cook at the same speed.
3. Mince 1 tablespoon of ginger and 2 garlic cloves, and have your 1 tablespoon of soy sauce and 1 teaspoon of sesame oil measured and within reach — stir-frying moves too fast to hunt for ingredients.
4. Heat a large skillet or wok over high heat until a drop of water evaporates on contact, then add a drizzle of oil.
5. Sear the beef in a single layer for 90 seconds without touching it, then flip and sear 60 seconds more. Remove to a plate — it will finish cooking later.
6. In the same hot pan, add the broccoli with a splash of water and cover for 2 minutes to steam, then uncover and add the ginger and garlic.
7. Stir-fry 2 more minutes until the broccoli is bright green and crisp-tender.
8. Return the beef, pour in the soy sauce and sesame oil, and toss 30 seconds until everything glistens. Serve immediately over rice if you like.

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