Beef and Broccoli with Rice
Tender beef and broccoli in savory sauce over brown rice. 480 calories, 32g protein, takeout made healthy.
Beef and Broccoli with Rice has 480 calories per serving, with 32g protein, 48g carbs, 16g fat, and 5g fiber. Prep 10 min, cook 15 min.
Nutrition per serving
1 serving(s)
480
Calories
32g
Protein
64% DV
48g
Carbs
17% DV
16g
Fat
21% DV
* %DV based on a 2000 calorie diet
💪 32g protein per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
15 min
Servings
1
Est. Cost
$4.50
Beef and Broccoli with Rice
A healthier version of the Chinese takeout classic with lean beef and controlled sauce.
Ingredients
- 4 oz lean beef (sirloin), sliced thin
- 1.5 cups broccoli florets
- 1 cup cooked brown rice
- 2 tbsp soy sauce (low sodium)
- 1 tbsp oyster sauce
- 1 tsp sesame oil
- 1 clove garlic, minced
- 1 tsp ginger, grated
- 1 tsp cornstarch
Instructions
- Marinate beef in 1 tbsp soy sauce and cornstarch for 10 minutes.
- Steam broccoli 3 minutes. Set aside.
- Heat wok over high heat. Add oil and beef. Stir-fry 2-3 minutes.
- Add garlic and ginger. Stir 30 seconds.
- Return beef and broccoli. Add remaining sauces.
- Serve over brown rice.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 480 kcal |
| Protein | 32g |
| Carbs | 48g |
| Fat | 16g |
| Fiber | 5g |
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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