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Splits the weight between cost and protein efficiency.

521 kcal41 P46 C19 F

Beef and broccoli stir-fry

Jump to recipeFlavorful

Effort: 2 of 3

Prep 12 min · Cook 12 min · Total 24 min

Beef and broccoli stir-fry

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (White rice, cooked, Soy sauce, and Cornstarch).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

521 kcal

Percent of calories

Protein 31 percent of calories
Carbs 36 percent of calories
Fat 33 percent of calories

Protein per 100 kcal: 7.9 g
Cost: $3.42 est.
Cost per 10 g protein: $0.83 est.

Source: USDA FoodData Central.

Ground beef 90/10, cooked (FDC 171794)
Broccoli (FDC 170379)
White rice, cooked (FDC 168878)
Soy sauce (FDC 174277)
Ginger (FDC 169231)
Garlic (FDC 169230)
Sesame oil (FDC 171016)
Cornstarch (FDC 169698)

Recipe keys

Dairy-Free
One-Pan

Why this recipe is worth the hype

41 g protein for about $3.42 (est.)
The sauce thickens in the pan, so you skip a jar.
Broccoli replaces half the rice and still fills the bowl.
Dinner is on the table in about 25 minutes.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Lean beef, rice, and peppers

544

40

46

21

$3.45 (est.)

kcal +23 higher
Protein −1 g lower
Carbs 0 g same
Fat +2 g higher
Cost +0.03 same est.
Time +1 min higher

Flavorful

Effort: 2 of 3

Beef and broccoli stir-fry

521

41

46

19

$3.42 (est.)

Current level

Feast

Effort: 3 of 3

Korean-style beef bowl

510

38

40

21

$3.08 (est.)

kcal −11 lower
Protein −3 g lower
Carbs −6 g lower
Fat +2 g higher
Cost −0.34 lower est.
Time +3 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Ground beef 90/10, cooked4 oz (115 g)
Broccoli1.75 cups (140 g)
White rice, cooked0.5 cup (110 g)
Soy sauce2 tsp (12 g)
Ginger1 tsp (6 g)
Garlic1 clove (5 g)
Sesame oil1 tsp (4 g)
Cornstarch1 tsp (3 g)

Steps

Stir soy sauce, ginger, garlic, and cornstarch with a splash of water.
Brown the beef in a hot pan and set it aside.
Stir-fry the broccoli, then return the beef and pour in the sauce.
Toss until the sauce glosses the beef. Serve over rice with sesame oil.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Beef and broccoli stir-fry, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/lean-beef-rice-flavorful (updated 2026-10-24).