Lean Beef and Broccoli Stir-Fry with Brown Rice
Quick, high-protein dinner with iron and fibre
Lean Beef and Broccoli Stir-Fry with Brown Rice
A quick lean beef stir-fry with broccoli and brown rice – high in protein, iron and fibre for heart health. Nutritionist-approved recipe for balanced eating.
Nutrition per serving
Nutritionist’s Note
Pairing lean sirloin beef with vitamin C-rich red pepper and broccoli isn't just about flavour – it actively maximises your body's iron absorption, which is vital for sustained daily energy. Delivering 26g of protein and 5g of fibre at just 422 calories, I frequently recommend this dish to clients managing their weight who still want a hearty, filling post-workout or evening meal. Switching to low-sodium soy sauce alongside fresh garlic and ginger allows you to enjoy robust Asian flavours while keeping cardiovascular health squarely in focus.
Ingredients
- 400g lean sirloin beef, sliced thinly against the grain
- 300g broccoli florets
- 200g brown rice (dry weight)
- 1 red pepper, sliced
- 1 medium carrot, julienned
- 2 garlic cloves, minced
- 1cm fresh ginger, grated
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 1 tsp olive oil
- 1 tsp honey
- 1 tbsp cornflour mixed with 2 tbsp water
- Black pepper to taste
Method
- Cook the brown rice according to packet instructions (usually 20-25 minutes). Drain and set aside.
- Heat the olive oil in a wok or large frying pan over high heat until smoking. Add the beef strips and stir-fry for 2 minutes until browned but still slightly pink inside. Remove and set aside.
- Add the broccoli, red pepper and carrot to the wok. Stir-fry for 3-4 minutes until crisp-tender, adding a splash of water if needed to help the broccoli steam.
- Add the garlic and ginger, stir for 30 seconds until fragrant. Return the beef to the wok.
- Pour in the soy sauce, sesame oil and honey. Add the cornflour slurry and toss everything together for 1-2 minutes until the sauce thickens and coats the beef and vegetables.
- Divide the brown rice among plates and top with the stir-fry. Serve immediately.
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Storage
Store the stir-fry and rice separately in airtight containers. Refrigerate for up to 3 days. Reheat in a skillet or microwave until piping hot.
Tips
- Slice the beef as thinly as possible against the grain – partially freezing it for 30 minutes makes this much easier.
- A very hot wok is essential for a good sear. If the wok isn't smoking, the beef will stew rather than fry.
- Swap the beef for turkey mince or extra-firm tofu for a lighter alternative.
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