High-protein beef and broccoli

High-protein beef and broccoli: a spicy stir-fry with rump steak, broccoli, garlic, ginger, chilli and soy sauce – quick, savoury and with plenty of protein.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 420 kcal per serving
• Protein: 42 g
• Fat: 22 g
• Carbs: 12 g

Ingredients

• 200g rump steak
• 1 garlic clove
• 1/2 head of broccoli
• 1 tbsp sesame oil
• 1 tsp fresh ginger
• 1 red chilli
• 1 tsp cornflour
• 2 tbsp soy sauce

Method

You’ll need: frying pan · wok · chopping board · knife

1. Cut the rump steak into thin strips and briefly marinate with the soy sauce, ginger and garlic. This way the meat takes on flavour early.
2. Divide the broccoli into florets, blanch briefly, then refresh in cold water. This keeps it bright green so it doesn't go soft in the pan later.
3. Heat a wok or large frying pan until very hot and add the sesame oil. Sear the marinated beef over a high heat for just 1–2 min, then take it out again. In pregnancy, fry the strips 1–2 min longer until they're no longer pink inside.
4. Toss the broccoli and chilli briefly in the pan juices until fragrant. Return the meat to the pan and mix with the remaining soy sauce.
5. Cook everything for just a little longer, until the veg and meat are glossy and coated. If you like, a little cornflour will lightly thicken the sauce.
6. Serve straight away, while the beef is juicy and the broccoli is still tender-crisp.

Good to know

When it needs to be quick but should still taste like proper food, this dish is a good choice. Savoury, spicy and with bite. Exactly the kind of stir-fry that leaves you satisfied without any detours.

Swaps

Sesame oil → avocado oil or ghee (heat-stable, no seed oils) Cornflour → arrowroot or tapioca starch (similar thickening) Soy sauce → coconut aminos or tamari (milder; tamari usually contains less gluten) Rump steak → beef fillet or lean grass-fed beef mince (tender or practical, still plenty of protein)

Allergens

Soy sauce contains soya and, depending on the product, gluten; sesame is also a common allergen. Chilli may be too hot for children, and during pregnancy the dish is generally fine as long as the beef is cooked through.

Frequently asked questions

What kind of iron does beef contain?

Beef contains haem iron. It also contains zinc and vitamin B12, which are typical of red meat too.

What does broccoli contain nutritionally?

Broccoli provides vitamin C, vitamin K, folate, potassium and fibre. It also contains plant compounds from the glucosinolate group.

Is soy sauce just seasoning, or does it add nutrients too?

Soy sauce mainly adds flavour and sodium, plus small amounts of compounds that come from fermentation. Nutritionally, it's more of a seasoning than a relevant source of nutrients.

Do ginger and chilli suit everyone?

Not necessarily. Many people are fine with both, but if you have a sensitive stomach, reflux or an irritated stomach lining, ginger and especially chilli can make symptoms worse.

Why is garlic so often used in dishes like this?

Garlic brings intense aroma compounds and small amounts of sulphur compounds. If you're sensitive to FODMAPs, though, you may only manage it in small amounts.

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