Protein-Packed Beef and Broccoli Power Bowl
Easy high-protein beef and broccoli stir fry with 38g protein per serving. Perfect for muscle building and meal prep.
Ingredients
- 1.5 lbs lean ground beef (93/7) or beef sirloin strips
- 4 cups fresh broccoli florets
- 1 cup shelled edamame (fresh or frozen)
- 3 cloves garlic, minced
- 1 medium yellow onion, thinly sliced
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 0.5 cup plain nonfat Greek yogurt
- 1 tbsp ginger, freshly grated
- 2 tsp cornstarch
- 1 tsp red pepper flakes (optional)
- 2 tbsp olive oil for cooking
- 0.25 cup low-sodium beef broth
- 2 green onions, sliced
- 1 tbsp sesame seeds
Instructions
- 1
Whisk together Greek yogurt, soy sauce, rice vinegar, sesame oil, ginger, cornstarch, and beef broth in a small bowl until smooth, then set the sauce mixture aside.
- 2
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat until shimmering, about 2 minutes.
- 3
Add the lean beef and cook, breaking it into small pieces with a wooden spoon, until browned and cooked through, about 6-8 minutes, then transfer to a clean plate.
- 4
Add the remaining tablespoon of olive oil to the same skillet and let it heat for 30 seconds.
- 5
Sauté the sliced yellow onion until softened and translucent, about 3 minutes, stirring occasionally.
- 6
Stir in the minced garlic and grated ginger, cooking until fragrant, about 1 minute.
- 7
Add the broccoli florets and edamame to the skillet, stirring to coat with oil, and cook for 4-5 minutes until the broccoli begins to soften but remains crisp-tender.
- 8
Pour the prepared yogurt-based sauce over the vegetables and return the cooked beef to the skillet.
- 9
Toss everything together over medium-high heat for 2-3 minutes until the sauce thickens and coats all ingredients evenly.
- 10
Taste and adjust seasoning with additional soy sauce or red pepper flakes if desired.
- 11
Divide the stir fry among four bowls and garnish with sliced green onions and sesame seeds before serving.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain nonfat Greek yogurt | Silken tofu blended with 1 tbsp miso paste | Provides additional plant-based protein (10g per serving) and creates a creamy sauce without dairy while adding umami depth. |
| Lean ground beef | Grilled chicken breast, cubed, or tempeh crumbles | Chicken breast offers 31g protein per 100g with lower fat; tempeh adds fermented probiotics and complete protein for vegetarian protein boost. |
| Edamame | 1 cup cooked lentils or white beans | Lentils provide 18g protein per cooked cup plus resistant starch for gut health; beans add fiber and additional complete amino acids. |
| Sesame oil | 2 tsp avocado oil plus 0.5 tsp toasted sesame oil | Reduces calories while preserving nutty flavor; avocado oil has higher smoke point for better stir frying at high heat. |
| Rice vinegar | Apple cider vinegar or white miso thinned with water | Apple cider vinegar adds gut-health benefits; miso provides additional umami and probiotic content while maintaining acidity. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 340 |
| Total Fat | 14g |
| Saturated Fat | 4g |
| Cholesterol | 68mg |
| Sodium | 520mg |
| Carbohydrates | 20g |
| Fiber | 4g |
| Sugar | 2g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
