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High Protein Beef & Broccoli Fried Rice

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A savory, satisfying fried rice packed with tender beef, crisp-tender broccoli, fluffy rice, eggs, and a rich garlic-ginger sauce. This high-protein dinner comes together quickly and works beautifully for busy weeknights or meal prep.

Ingredients

Scale
  • 12 ounces flank steak, thinly sliced against the grain
  • 3 cups broccoli florets, cut into small bite-sized pieces
  • 4 cups cooked jasmine rice, cold
  • 3 large eggs, lightly beaten
  • 1 medium carrot, diced small
  • 4 green onions, sliced
  • 3 cloves garlic, minced
  • 2 teaspoons fresh ginger, minced
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce
  • 2 teaspoons sesame oil
  • 2 tablespoons olive oil, divided
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon red pepper flakes, optional

Instructions

  1. In a small bowl, stir together the low-sodium soy sauce, oyster sauce, sesame oil, black pepper, salt, and red pepper flakes if using. Set aside.
  2. Heat a large skillet or wok over medium-high heat until hot.
  3. Add 1 tablespoon of olive oil to the skillet. Add the thinly sliced flank steak and cook for 2 to 3 minutes, stirring occasionally, until browned and just cooked through. Transfer the beef to a plate.
  4. Add the remaining 1 tablespoon of olive oil to the skillet. Add the broccoli florets and diced carrot, then cook for 3 to 4 minutes until the broccoli is bright green and crisp-tender.
  5. Stir in the minced garlic and minced ginger and cook for 30 seconds until fragrant.
  6. Push the vegetables to one side of the skillet. Pour in the lightly beaten eggs and scramble gently until just set.
  7. Add the cold cooked jasmine rice and break up any clumps with a spatula.
  8. Return the cooked beef to the skillet. Pour the sauce over everything and stir-fry for 3 to 4 minutes, tossing well until the rice is heated through and evenly coated.
  9. Stir in most of the sliced green onions and cook for 30 seconds more.
  10. Serve hot, topped with the remaining green onions.

Notes

  • Use cold day-old rice for the best fried rice texture.
  • Slice the flank steak thinly for quick cooking and tender bites.
  • Cut the broccoli into small florets so it cooks evenly and mixes easily through the rice.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days.

Find it online: https://dishmio.com/high-protein-beef-broccoli-fried-rice/