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Beef & Broccoli Rice Bowl
A simple high-protein beef and broccoli rice bowl made for meal prep with lean sirloin, brown rice and fresh broccoli.
Makes
4 servings
Prep
10 min
Cook
15 min
Total
25 min
Nutrition
~430
kcal
35g
Protein
38g
Carbs
13g
Fat
7g
Fibre
Estimates, per serving.
Ingredients
Beef
- 380g lean sirloin tips, raw, thinly sliced
- 20g low-sodium soy sauce
- 40g oyster sauce
- 10g garlic, minced
- 3g sesame oil
- 18g olive oil
Rice & Vegetables
- 400g cooked brown rice
- 560g broccoli florets
- 20g spring onion, sliced
- 6g sesame seeds
Method
- Slice the beef. Cut the sirloin thinly against the grain. This helps keep the lean beef tender after cooking.
- Season. Combine the beef with garlic, soy sauce, oyster sauce and black pepper.
- Cook the broccoli. Steam or blanch the broccoli until bright green and just tender. Drain well.
- Cook the beef. Heat the olive oil in a large pan over medium-high heat. Cook the beef in batches if necessary to avoid overcrowding the pan.
- Cook until browned and fully cooked through.
- Add the broccoli and toss together for 1–2 minutes.
- Add the sesame oil and toss to coat.
- Divide the cooked brown rice between four containers.
- Top with the beef and broccoli and finish with sesame seeds and spring onion.
Portion it
Once cooked, weigh the whole batch and divide it evenly.
Finished batch weight ÷ 4 = one serving.
Your cooked weight will vary with moisture loss. The finished-batch calculation is more reliable than a fixed cooked weight.
Store & reheat
Refrigerator
3–4 days
Freezer
Up to 2 weeks
Cool within 2 hours before refrigerating or freezing.
Thaw overnight in the refrigerator, then reheat until piping hot throughout.
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