High Protein: Beef & Broccoli
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Serving: 1
Ingredients
For the Beef:
• 6 oz lean ground beef
• Asian spice blend to taste (cloves, Chinese cinnamon, fennel seeds, star anise, and Sichuan peppercorns)
For the Stir-Fry Sauce:
• 1/4 cup gluten-free soy sauce
• 1/4 cup water
• 1/4 teaspoon apple cider vinegar or rice vinegar
• 1/4 teaspoon toasted sesame oil
• 1/8 cup (packed) brown sugar or cane sugar
• 1.5 tablespoons tapioca starch
• 1/2 teaspoon grated fresh ginger
• 2 cloves garlic, minced
• 1/8 teaspoon crushed red pepper flakes
For the Jasmine Rice:
• 1 cup jasmine rice
• Salt to taste
• 2 cups water
For the Broccoli:
• 1 small head of broccoli, cut into florets
• Avocado oil spray
• Salt & pepper to taste
Garnish:
• Toasted sesame seeds
• Green onions, chopped
Galin Djagarov - Owner
OTR Meals
Galin's relentless pursuit of excellence ensures that every meal from OTR not only saves you time but also supports your health and fitness goals.
GET STARTED TODAYInstructions
Cooking the Jasmine Rice:
1. In a pot, bring 2 cups of water to a boil with a pinch of salt.
2. Add the jasmine rice, stir, and reduce the heat to low.
3. Cover and simmer for 15-18 minutes, or until the rice is tender and the water is absorbed.
4. Fluff the rice with a fork and set aside.
Preparing the Broccoli:
1. Preheat your oven to 375°F (190°C).
2. Place the broccoli florets on a baking tray, lightly spray with avocado oil, and season with salt and pepper.
3.Roast for 10-12 minutes, or until the broccoli is tender and slightly caramelized.
Cooking the Beef:
1. In a skillet over medium heat, cook the ground beef with the Asian spice blend until browned and cooked through. Break it into small crumbles as it cooks.
2. Once cooked, remove the beef from the skillet and set aside.
Making the Stir-Fry Sauce:
1. In the same skillet, combine the gluten-free soy sauce, water, vinegar, sesame oil, brown sugar, tapioca starch, grated ginger, minced garlic, and crushed red pepper flakes.
2. Stir constantly until the sauce thickens, about 3-5 minutes.
Assembling the Dish:
1. Return the cooked beef to the skillet and toss to coat in the stir-fry sauce.
2. Serve the beef mixture over the cooked jasmine rice.
3. Arrange the roasted broccoli alongside the beef and rice.
4. Garnish with toasted sesame seeds and chopped green onions.
5. Serve immediately and enjoy!
Tips for Perfect Results:
• Beef: The ground beef should be fully cooked before adding it to the sauce.
• Sauce: Stir the sauce continuously to avoid lumps and achieve a smooth consistency.
• Broccoli: Roasting the broccoli adds a delicious caramelized flavor.
Enjoy this delicious Beef & Broccoli meal! If you need any help with the steps, don't hesitate to ask for assistance!
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