Fuel your body with a delicious and satisfying Lean Beef and Broccoli Bowl. This recipe offers a perfect balance of protein, vegetables, and flavor, making it a fantastic addition to your healthy bowl recipes repertoire. You’ll love how easy it is to prepare for a wholesome meal.
Key Ingredients & Substitutions
- Lean Ground Beef: You can easily substitute with ground turkey or chicken for a similar healthy bowl experience.
- Broccoli Florets: Fresh or frozen broccoli works well. Consider cauliflower or green beans as alternatives.
- Soy Sauce: Use tamari for a gluten-free option, or coconut aminos for a soy-free alternative.
- Rice: Brown rice or quinoa are excellent healthy bowl bases.
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground beef (90% lean or higher)
- 1 head of broccoli, cut into small florets
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1/2 cup beef broth
- 1/4 cup soy sauce (low sodium preferred)
- 1 tablespoon cornstarch
- 1 tablespoon sesame oil
- Cooked rice, for serving
- Sesame seeds, for garnish (optional)
- Red pepper flakes, for garnish (optional)
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 450 (without rice)
- Tools Needed: Large skillet or wok, small bowl
Step-by-Step Instructions
1. Brown the Beef
Heat olive oil in a large skillet or wok over medium-high heat. Add the lean ground beef and cook, breaking it up with a spoon, until it’s no longer pink. Drain any excess fat to keep your healthy bowl lean.
2. Sauté Aromatics
Add the broccoli florets to the skillet with the beef. Cook for 3-5 minutes until the broccoli is tender-crisp. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
3. Prepare the Sauce
In a small bowl, whisk together the beef broth, soy sauce, and cornstarch until smooth. This creates a flavorful sauce that thickens beautifully.
4. Combine and Simmer
Pour the sauce mixture into the skillet with the beef and broccoli. Bring to a simmer, stirring constantly, until the sauce thickens. Remove from heat and stir in the sesame oil for an added depth of flavor.
5. Serve Your Healthy Bowl
Divide the cooked rice among four bowls. Spoon the lean beef and broccoli mixture over the rice. Garnish with sesame seeds and red pepper flakes if you like a little extra kick. Enjoy your satisfying and healthy bowl!
Variation Ideas
- Add other vegetables like sliced carrots, bell peppers, or mushrooms for more color and nutrients.
- Top with a fried egg for extra protein.
- Serve over cauliflower rice for a lower-carb healthy bowl option.
- A squeeze of fresh lime juice just before serving brightens the flavors.
Storage Instructions
You can store leftover Lean Beef and Broccoli Bowls in an airtight container in the refrigerator for up to 3-4 days. To reheat, microwave on high for 1-2 minutes or gently warm in a skillet over medium heat until heated through.
Frequently Asked Questions (FAQ)
- Can you use frozen broccoli? Yes, you can use frozen broccoli. Add it directly to the pan with the beef and cook until tender-crisp.
- How do you make this spicier? Add a pinch of red pepper flakes with the garlic and ginger, or a dash of your favorite hot sauce to the finished dish.
- Is this recipe gluten-free? Use tamari instead of soy sauce and ensure your beef broth is gluten-free to make this a gluten-free healthy bowl.
- What kind of rice is best? Brown rice or quinoa are excellent choices for a healthier option, but white rice works just as well.
- Can you prepare this ahead of time? You can prep the vegetables and sauce ingredients a day in advance. Cook just before serving for the best taste.
- How can you increase the protein content? Add edamame or extra lean beef to your healthy bowl for an additional protein boost.
