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Beef and Broccoli Stir-Fry Over Brown Rice, Easy High Protein Fall Dinners the Whole Family Will Actually Eat
Brittany Stage

Beef and Broccoli Stir-Fry Over Brown Rice

Thinly sliced flank steak and fresh broccoli cook quickly in a savory soy-ginger sauce in a hot skillet, then served over brown rice for a protein-forward dinner that comes together in about 20 minutes. It is faster than takeout and you control exactly what goes in it.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian-American
Calories: 470
Ingredients Equipment Method Notes

Ingredients
  

  • 1 1/4 lbs flank steak sliced thin against the grain, partially frozen for easier slicing
  • 4 cups fresh broccoli florets cut into bite-sized pieces
  • 3 cloves garlic minced
  • 1 tsp fresh ginger grated or finely minced
  • 3 tbsp low-sodium soy sauce
  • 1 tbsp oyster sauce
  • 1 tbsp brown sugar packed
  • 1 tsp sesame oil
  • 1 tsp cornstarch
  • 1/4 cup water or beef broth
  • 2 tbsp vegetable oil divided
  • 1/4 tsp black pepper
  • 2 cups dry brown rice cooked according to package directions, about 4 cups cooked
  • 1 tsp sesame seeds optional, for serving
  • 2 stalks green onions sliced thin, for serving

Equipment

  • large wok or 12-inch skillet
  • cutting board
  • chef's knife
  • small mixing bowl
  • whisk
  • tongs

Method
 

  1. If your flank steak is not already partially frozen, pop it in the freezer for 20 minutes. This firms it up just enough so you can slice it into very thin strips, about 1/4 inch thick, against the grain. Slicing against the grain means you cut perpendicular to the lines of muscle fiber running through the meat. This makes the beef tender instead of chewy. Pat the slices dry with a paper towel and season lightly with black pepper.
  2. In a small bowl, whisk together the soy sauce, oyster sauce, brown sugar, sesame oil, cornstarch, and water or beef broth until the cornstarch is fully dissolved. Set the sauce aside.
  3. Heat 1 tablespoon of vegetable oil in a wok or large skillet over high heat until the oil just starts to shimmer and smoke lightly. Add half the beef in a single layer, making sure the slices are not overlapping or touching each other. Let it cook undisturbed for 1 minute so it gets a proper sear. Flip and cook another 30 seconds. Remove to a clean plate. Repeat with the remaining beef and a little more oil if needed. Do not skip cooking in batches: crowding the pan traps steam and you get gray, braised meat instead of a good sear.
  4. In the same pan, still over high heat, add the remaining tablespoon of oil. Add the broccoli florets and cook, tossing frequently, for 3 to 4 minutes. The broccoli should turn bright green and have a slight char on some edges but still have a little bite to it. Do not cook it until it is soft and floppy. Add the minced garlic and grated ginger and toss for 30 seconds until fragrant.
  5. Return all the beef to the pan with the broccoli. Give the sauce a quick re-whisk to make sure the cornstarch has not settled, then pour it over everything. Toss the beef and broccoli to coat evenly and cook for 1 to 2 minutes. The sauce will thicken and coat everything in a glossy glaze as the cornstarch heats through.
  6. Remove from heat immediately so the broccoli does not overcook. Serve over hot brown rice. Garnish with sliced green onions and sesame seeds if you like. Serve right away while the beef is still saucy and the broccoli holds its color.

Notes

The 20-minute partial freeze on the flank steak is worth the extra step. It is the difference between clean, uniform slices and ragged, uneven pieces that cook at different rates. If you are using a skillet rather than a wok, make sure it is fully preheated before adding anything so you get real heat and a proper sear.