Chinese Beef and Broccoli Meal Prep Bowls (48g Protein)

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These Chinese beef and broccoli meal prep bowls have about 48 grams of protein per serving, with four bowls from one pan. Flank steak does most of the work, and the rice and broccoli round out a lunch that holds up all week.

Takeout beef and broccoli is often gray, chewy and swimming in sauce. This version keeps the beef tender, the broccoli green and the sauce thick enough to cling, even after a day or two in the fridge.

Why this works

Slicing the flank steak thinly against the grain is the first step to tender beef. The cornstarch coating and a small pinch of baking soda do the rest: the baking soda raises the surface pH so the proteins do not seize up, and the cornstarch protects the meat from the hot pan. This is the basic idea behind velveting.

The broccoli and beef cook separately and only meet at the end. That keeps the broccoli from turning khaki while the beef browns, and it stops the pan from overcrowding, which would steam the beef instead of searing it. For meal prep, slightly undercooking both is the point, because reheating finishes the job.

Ingredient notes

Flank steak: Skirt, sirloin or flat iron all work. Freeze the steak for 20 minutes first and it slices much more cleanly. Per bowl you get about 200 g of raw beef, which accounts for roughly 42 g of the protein.

Oyster sauce: Lee Kum Kee Premium is easy to find in the US. If you want to skip it, use hoisin plus a splash more soy sauce, though the flavor shifts a little sweeter.

Shaoxing wine: Dry sherry is the usual stand-in. Leave it out if you must, and add a teaspoon of rice vinegar instead.

Chinese Beef and Broccoli Meal Prep Bowls

Velveted flank steak and crisp-tender broccoli in a glossy oyster-soy sauce, packed over rice for the week. About 48 grams of protein per serving, 4 servings.

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Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Calories: 665

Ingredients Method

Ingredients

  

• 800 g flank steak about 1.75 lb, sliced against the grain into thin strips
• 1 tbsp cornstarch for the beef
• 1 tbsp soy sauce for the beef
• 1 tsp baking soda for the beef, optional but helpful
• 600 g broccoli florets about 1.3 lb, cut into bite-size pieces
• 4 cloves garlic minced
• 1 tbsp fresh ginger minced
• 1/4 cup oyster sauce about 60 ml
• 2 tbsp soy sauce for the sauce
• 1 tbsp Shaoxing wine or dry sherry
• 2 tsp sugar
• 1 tbsp cornstarch for the sauce
• 1/2 cup water about 120 ml, plus 2 tbsp for steaming the broccoli
• 2 tsp toasted sesame oil
• 3 tbsp neutral oil divided
• 600 g cooked jasmine rice about 150 g per bowl
• 1 tbsp sesame seeds to finish
• 2 scallions sliced

Method

 

1. Toss the sliced beef with 1 tbsp cornstarch, 1 tbsp soy sauce and the baking soda. Let it sit for 15 minutes at room temperature. Rinse nothing, just move on to the sauce.
2. Whisk the oyster sauce, 2 tbsp soy sauce, Shaoxing wine, sugar, 1 tbsp cornstarch, 1/2 cup water and sesame oil in a bowl until no cornstarch lumps remain.
3. Heat a large wok or skillet over high heat until it just starts to smoke. Add 1 tbsp oil, then the broccoli. Stir-fry 1 minute, add 2 tbsp water, cover and steam 2 minutes until bright green and barely tender. Tip it onto a plate.
4. Wipe out the pan, return it to high heat and add 1 tbsp oil. Cook the beef in two batches in a single layer, 60 to 90 seconds per side, until browned but still slightly pink inside. Move each batch to the plate with the broccoli.
5. Add the last 1 tbsp oil, garlic and ginger. Stir for 20 seconds, then pour in the sauce. Simmer 1 minute, stirring, until glossy and thick enough to coat a spoon.
6. Return the beef and broccoli with any juices. Toss for 30 seconds to coat and finish cooking the beef. Turn off the heat.
7. Divide the rice among four containers, top with the beef and broccoli, and sprinkle with sesame seeds and scallions. Cool uncovered for 15 minutes before lidding and refrigerating.

Tips and storage

Do not skip the 15-minute cooling step before you close the lids. Hot containers trap steam, which waterlogs the rice and softens the broccoli. The bowls keep 4 days in the fridge. Reheat covered in the microwave for about 90 seconds, adding a teaspoon of water over the beef if the sauce has thickened.

The raw beef marinated in cornstarch can also be frozen flat in a bag for up to 2 months. Thaw overnight in the fridge before cooking. Nutrition figures cover the beef, broccoli, sauce, oil and 150 g of cooked rice per bowl.

If you want a spicier beef stir fry, try our Singapore Black Pepper Beef or the Bo Xao Sa Ot. Another make-ahead option is the Malaysian Chicken Curry Meal Prep.