Meal Prep: Beef and Broccoli with Rice

Name: Meal Prep: Beef and Broccoli with Rice
Total time: 55 min
Yield: 4 serving(s)
Ingredients: 1 cup brown rice; 1½ cups water; ¼ cup reduced-sodium soy sauce; 2 tablespoons brown sugar, packed; 1 tablespoon freshly grated ginger; 2 teaspoons rice wine vinegar; 1 teaspoon sesame oil; 1 teaspoon sriracha; 1 tablespoon canola oil; 1 pound ground beef; 3 garlic cloves, minced; 2 cups broccoli florets; ¼ cup green onions (green and light green part only), thinly sliced; sesame seeds, for garnish

Caroline Verrone Website

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This recipe makes a version of the Chinese classic In less than an hour. Mix the broccoli, ground beef, and brown rice together and divide into lunch containers to have four delicious meals to-go for the work week. Everything comes together with a flavorful sauce made with soy sauce, brown sugar, fresh ginger, rice wine vinegar, sesame oil, and sriracha. A garnish of green onion and sesame seeds will make you think you ordered take out!

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Directions

Mealthy Tip

While this is presented as a "meal prep" idea, you can just as easily serve it immediately upon completion for a tasty dinner for four! It is always a family-friendly hit!

Nutrition Facts

Per Serving: 509 calories; 28g fat; 27.0g carbohydrates; 37g protein; 101mg cholesterol; 751mg sodium.

Full nutrition

Amount Per Serving
Calories 509		Calories from Fat256
% Daily Value*
Total Fat 28g		44%
	Saturated Fat8g	42%
	Trans Fat0.9g
	Polyunsaturated Fat3.8g
	Monounsaturated Fat12.8g
Cholesterol 101mg		34%
Sodium 751mg		31%
Total Carbohydrate 27.0g		9%
	Dietary Fiber5g	19%
	Sugars7.0g
Protein 37g

Vitamin A26%		Vitamin C88%
Calcium12%		Iron30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

		Calories:	2,000	2,500
Total Fat		Less than	65g	80g
	Saturated Fat	Less than	20g	25g
Cholesterol		Less than	300mg	300 mg
Sodium		Less than	2,400mg	2,400mg
Total Carbohydrate			300g	375g
	Dietary Fiber		25g	30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Tagged:

Grains Chinese American Fusion Quick And Easy Meal Prep Rice Brown Rice Beef Ground Beef Broccoli

Reviews

5.0out of 5 Stars

(4 Reviews)

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What others are saying

Laura Griffin says:

This beef and broccoli meal prep was really delicious, and also really filling! Such a quick and easy recipe! It's also really budget friendly! I was spending so much money eating out every day, I'm so glad to meal prep now!

Greg Jones says:

This is one of my favorite meal prep recipes because it's simple, quick, and budget friendly. You don't have to use a fancy cut of meat to enjoy this dish.

Becca Dielio says:

Sauce is amazingly easy and tasty. Good for almost any stir fry recipe

Chaz Norwood says:

I made this recipe but found myself having to use a lot of soy sauce to really get the flavor I like. Then it was a little salty, so next time I may go with low sodium soy sauce or tamari. Still, I like the use of ground beef because it’s budget friendly.