Broccoli & Beef


Looking for an easy dinner idea that can be prepped ahead?? Well then bring on the broccoli & beef! Not only is broccoli high in fiber, it is also rich in vitamin K (great for healthy bones), potassium, & antioxidants. Pair this veggie with some red meat packed with minerals & we got ourselves a super delicious & nutritious meal. Tender pieces of flank steak, perfectly cooked broccoli, & a flavorful sauce… delish. To me, this is the kind of dinner you just want to grab some chopsticks, turn on a feel-good movie, & enjoy on the couch.


Main Ingredients:

Gettin’ Saucy
Marination
Freshy Fresh

Broccoli:

I use broccoli crowns for this recipe. Pick larger sized crowns without discoloring & smooth stems. Choosing 3 crowns ends up being about 1lb of broccoli. My preference is to to chop the crowns into 1inch sized pieces because they cook to a nice tender texture yet stay firm without getting too soft.

And hold up! It’s easy to say “sayonara stems” after chopping off the crowns, but that’s still a lot of veggie left packed with nutrients. Sometimes I like to utilize the stems in this dish by chopping into 1/4inch pieces to join the party with the crowns. Other Options: Try making a soup (like broccoli cheddar), grate them for broccoli salad, or simply saute with some spices.

Quick Tip: Chop the broccoli into smaller pieces to speed up the cooking time on the crowns.


Beef:

There are several options when it comes to choosing your beef. I like to use flank steak, however, skirt steak or sirloin are also excellent options. Thinly slice the beef against the grain into about 1/4inch slices then cut crossway into 1inch pieces. There’s no need to salt the beef because the soy sauce in the marinade provides enough saltiness.

When marinating: Let the beef come to room temp before adding to the marinade. As the beef marinates in the fridge, it will soak in more of the liquid with the temperature change from room temp to cold. This increases the flavor as well as tenderness.


Marinade/Sauce:

This is where the magic happens packing this dish with flavor. Stronger flavors like ginger, soy sauce, garlic, & red pepper will pack a flavor punch for the broccoli & beef. Simply whisk all the ingredients together & pop the beef in to marinate. Super easy! I typically let the beef marinate for about an hour. The flavors soak in quickly since the beef is cut into smaller pieces.

Quick Tip: Chop all the ingredients, make the marinade & start marinating the beef in the morning so you can throw it all together at the end of the day in less than 20min! Chopping the ingredients & waiting for the meat to marinate is the lengthiest part of this dish.

Super Quick Tip: Make a double batch of the marinade & freeze half for even faster broccoli & beef next time.


Broccoli & Beef

  • Servings: 4
  • Print

Ingredients

  • 1 lb flank steak (roomtemp)
  • 1 lb broccoli crowns
  • For the marinade:
  • 1/3 cup soy sauce
  • 2 tablespoons worsheshire sauce
  • 1 teaspoon honey
  • 1/2 cup water
  • 1 1/2 teaspoons ginger (zested or minced)
  • 5 green onions (thinly sliced)
  • 5 garlic cloves (minced)
  • 1 teaspoon orange zest plus a squeeze of fresh orange juice (about 1 tablespoon)
  • 1 teaspoon red pepper flakes
  • 1 teaspoon cornstarch
  • 1 1/2 cup white rice

Directions

  1. Thinly slice flank steak against the grain into about 1/4inch slices. Then chop crossway into 1inch pieces.
  2. Whisk all of the marinade ingredients in a bowl to combine.
  3. Place flank steak & marinade in gallon size baggie & refrigerate for 1 hour.
  4. Chop broccoli crowns into about 1inch pieces & set aside.
  5. Once meat has marinated, bring back to room temp before browning.
  6. In a saucepan, bring rice & 3 cups of water to a boil & simmer for 20-25 minutes until water is soaked in & rice is tender.
  7. In large skillet or wok, heat about a tablespoon canola oil on medium high heat. Add the flank steak to skillet reserving the sauce remaining in the baggie. Brown the beef on both sides; About 1 minute on each side. Remove steak from skillet & set aside.
  8. Reduce heat to medium & pour in remaining marinade to hot skillet & simmer for 2 minutes scrapping up browned bits in pan. Sauce will thicken slightly.
  9. Add broccoli to skillet & stir to coat broccoli in sauce. Cook until firm/tender, about 10-15 minutes.
  10. Add the flank steak to skillet & stir to combine. Cook for about 2 more minutes.
  11. Serve over rice & chow!

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