High-Protein Beef & Broccoli Fried Rice

Ingredients

• 2 lb sirloin center-cut steak (Cut into bite-size pieces if desired; season before searing.)
• 2 pouches jasmine rice (Use two ready-to-eat 8.8-ounce pouches.)
• 12 oz broccoli florets
• 125 g sweet onion (Chopped.)
• 1 cup green onions (Chopped.)
• 1 tbsp garlic (Minced.)
• 3 tbsp low-sodium soy sauce
• 3 tbsp oyster sauce
• 3 tbsp sweet chili sauce
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp ground ginger
• 0.5 tsp black pepper
• 0.25 tsp crushed red pepper flakes
• salt (Use to season the steak; amount not specified.)

Steps

1. 1

   Season the steak evenly with the garlic powder, onion powder, ground ginger, black pepper, crushed red pepper flakes, and salt to taste. If the steak is whole, cut it into bite-size pieces for easier serving.

2. 2

   Heat a large skillet over medium-high heat. Add the seasoned steak in a single layer and sear for 2–3 minutes, turning as needed, until browned on the outside and cooked to your preferred doneness. Transfer the steak to a plate and leave any browned bits in the skillet.

3. 3

   Add the broccoli florets and chopped sweet onion to the hot skillet. Cook for 3–4 minutes, stirring occasionally, until the broccoli is bright green and crisp-tender and the onion begins to soften.

4. 4

   Add the minced garlic to the skillet. Stir and cook for about 30 seconds, just until fragrant; do not let it burn.

5. 5

   Add the jasmine rice pouches to the skillet. Stir to break up the rice and combine it with the broccoli, onion, and garlic.

6. 6

   Pour in the low-sodium soy sauce, oyster sauce, and sweet chili sauce. Stir thoroughly so the rice and vegetables are evenly coated in the sweet-savory sauce.

7. 7

   Add the chopped green onions and stir them through the rice mixture.

8. 8

   Return the seared steak and any accumulated juices to the skillet. Toss everything together and cook for another 1–2 minutes, until the steak is heated through and the mixture is steaming.

9. 9

   Divide the fried rice evenly among four meal-prep containers. Cool slightly before sealing, then refrigerate for storage.

Notes

The post lists approximately 520 calories, 48 g protein, 52 g carbohydrates, and 13 g fat per serving. The transcript mentions smaller quantities, but the written post description is treated as definitive. Refrigerate meal-prep portions promptly and reheat until steaming hot.

Nutrition per serving

• main
• meal prep
• high-protein
• one-skillet
• fried rice
• beef
• gluten-free adaptable
• Asian-inspired