Beef and broccoli stir-fry

Name: Beef and broccoli stir-fry
Prep time: 12 min
Cook time: 12 min
Total time: 24 min
Yield: 2 servings
Ingredients: 4 oz Ground beef 90/10, cooked (115 g); 1.75 cups Broccoli (140 g); 0.5 cup White rice, cooked (110 g); 2 tsp Soy sauce (12 g); 1 tsp Ginger (6 g); 1 clove Garlic (5 g); 1 tsp Sesame oil (4 g); 1 tsp Cornstarch (3 g)

Updated 2026-10-08 - data v2026-10-08.2

Servings1

Nutrition

507 kcal Estimates

Percent of calories

Protein per 100 kcal: 7.4 g est.
Cost: $3.42 est.
Cost per 10 g protein: $0.91 est.

Recipe keys

Dairy-Free
One-Pan

Why this recipe is worth the hype

38 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.

Ingredients

Amounts update with the serving control. Per serving is the base.

Ground beef 90/10, cooked4 oz (115 g)
Broccoliadded estimate1.75 cups (140 g)
White rice, cooked0.5 cup (110 g)
Soy sauceadded estimate2 tsp (12 g)
Gingeradded estimate1 tsp (6 g)
Garlicadded estimate1 clove (5 g)
Sesame oiladded estimate1 tsp (4 g)
Cornstarchadded estimate1 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.

Recipe ladder

L1 Basic

Lean beef, rice, and peppers

kcal +25 higher
Protein 0 g lower
Carbs −1 g lower
Fat +2 g higher
Cost +0.03 same est.
Time +1 min higher

532 kcal · $3.45 est.

L2 Upgraded

Beef and broccoli stir-fry

Current level

507 kcal · $3.42 est.

L3 Chef-y

Korean-style beef bowl

kcal −12 lower
Protein −2 g lower
Carbs −7 g lower
Fat +2 g higher
Cost −0.34 lower est.
Time +3 min higher

495 kcal · $3.08 est.

Nutrition values are estimates computed from ingredient weights. USDA verification is in progress.

Cite as: Macro Friendly Meals, "Beef and broccoli stir-fry", https://macrofriendlymeals.com/recipes/lean-beef-rice-l2, data v2026-10-08.2.