Beef & Broccoli Stir-Fry
The takeaway you make faster than the delivery arrives. Three portions at 35 grams of protein, and the cornflour trick that makes cheap beef strips tender is the thing worth learning from this page.
The takeaway you make faster than the delivery arrives. Three portions at 35 grams of protein, and the cornflour trick that makes cheap beef strips tender is the thing worth learning from this page.
Makes 3 servings. Prep 10 min, cook 12 min.
150 g is the planner's default protein target. Work out yours from your weight and goal, free.
Cornflour on the beef is not thickener, it is armour. A light coating protects the meat from the heat so it browns outside and stays tender inside, and it turns the soy and honey into a glaze at the end. Use a tablespoon for 400 g and shake off the excess.
Two batches is not optional. A wok, or a large frying pan, can only sear so much at once; put all the beef in and the temperature drops, the meat releases water and it boils grey instead of browning. Two minutes per batch, out onto a plate, and the pan is ready for the broccoli.
Cut the broccoli into small florets so three minutes is enough; the stems are good too, sliced thin. The rice goes on first because it takes longer than everything else combined. Boxed with the rice, this keeps three days and reheats well; the broccoli softens but the beef stays tender because of the coating.
Beef & Broccoli Stir-Fry is one of the 15 recipes in the Mise kit. Drop it into the seven-day grid and the Google Sheet adds its 35 g of protein to that day's total against your target; the ingredients roll into a shopping list sorted by aisle. Printable PDF (A4 and US Letter) included.
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