A super quick and easy one-pan stir fry, this Ground Beef and Broccoli dish delivers bold, savory flavors with minimal cleanup. In about 20 minutes, you’ll have tender, crisp broccoli and protein-rich ground beef glazed in an umami sweet sauce, perfect over rice or noodles. A great alternative to takeout that tastes fresh and satisfying.
Ingredients
1 tablespoon olive oil
3–4 cups broccoli florets (about one small head or a 10–12 oz bag), chopped into small, even pieces
1 pound lean ground beef or ground sirloin
2–3 cloves garlic, minced
¼ cup low sodium soy sauce
¼ cup brown sugar
2 teaspoons toasted sesame oil
¼ teaspoon ground ginger
¼ teaspoon red pepper flakes
8–10 grinds freshly ground black pepper
Sesame seeds (optional garnish)
Option to serve with rice or noodles (your choice)
Directions
Prepare sides (optional): If you’re serving rice or noodles, start cooking them first so they’re ready when the stir fry finishes.
Cook broccoli: Heat olive oil in a large skillet over medium-high heat. Once shimmering, add broccoli and toss frequently for 3–4 minutes, until bright green and tender-crisp. Transfer to a plate and set aside.
Brown the beef: In the same skillet, add ground beef and minced garlic. Cook for 5–6 minutes, breaking up the meat, until mostly browned. Drain excess fat or blot with paper towels.
Make the sauce: While the beef cooks, whisk together soy sauce, brown sugar, toasted sesame oil, ground ginger, red pepper flakes, and black pepper in a small bowl or liquid measuring cup.
Combine: Pour the sauce over the browned beef and cook for 2–3 minutes, until the sauce thickens slightly.
Final toss: Return broccoli to the skillet, toss everything to coat evenly. Season with salt if needed.
Serve: Serve hot over rice or noodles, if desired. Garnish with sesame seeds and sliced green onions for extra flair.
Nutritional Info (per serving, estimated)
Calories: 292 kcal
Carbohydrates: 20 g
Protein: 28 g
Fat: 12 g (Saturated: 3 g; Polyunsaturated: 2 g; Monounsaturated: 6 g; Trans: 0.4 g)
Cholesterol: 70 mg
Sodium: 677 mg
Potassium: 693 mg
Fiber: 2 g
Sugar: 15 g
Vitamin A: 462 IU
Vitamin C: 61 mg
Calcium: 62 mg
Iron: 4 mg
Why Ground Beef and Broccoli?
Ground beef and broccoli is a well-loved combination, and for good reason. The savory flavor of the beef pairs wonderfully with the slightly bitter taste of broccoli, which is balanced by the umami-rich sauce. Additionally, this dish is quick to make, which makes it a great choice for anyone with a busy schedule but who still wants to enjoy a healthy meal.
Broccoli is a highly nutritious vegetable, providing a wealth of vitamins and minerals. It’s an excellent source of vitamin C, vitamin K, fiber, and folate. It also contains compounds that have been shown to have potential cancer-fighting properties. When combined with ground beef, which provides a high-quality protein source, the dish becomes a powerhouse of nutrition. The fat content in ground beef, especially when using lean beef, provides important nutrients like omega-3 fatty acids, which support heart health.
Health Benefits of Ground Beef and Broccoli
One of the key health benefits of Ground Beef and Broccoli is the high protein content. Protein is essential for muscle repair, immune function, and overall growth. Ground beef, especially lean options like ground sirloin, is a rich source of this macronutrient, which helps to keep you feeling full and satisfied after your meal.
Broccoli, on the other hand, is an excellent source of fiber, which is essential for digestive health. The fiber in broccoli can help to regulate bowel movements and promote a healthy gut. It also aids in controlling blood sugar levels, making this dish a great option for people with diabetes or those looking to maintain balanced blood sugar levels.
Additionally, broccoli is packed with antioxidants such as vitamin C, which boosts the immune system and helps fight off common colds and infections. Vitamin C also plays a role in collagen production, which is important for skin health. With the addition of ground beef, you also get a good dose of iron, which is necessary for red blood cell production and helps prevent anemia.
Customizing the Dish for Dietary Preferences
One of the great things about this Ground Beef and Broccoli recipe is its versatility. You can easily adjust the ingredients to accommodate different dietary preferences and needs. For example:
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Gluten-Free: If you’re following a gluten-free diet, you can ensure the soy sauce is gluten-free. Many brands offer gluten-free soy sauce, so this dish can still be enjoyed by those who are sensitive to gluten or have celiac disease.
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Low-Carb/Keto: For those following a low-carb or ketogenic diet, you can skip the rice or noodles entirely or substitute them with cauliflower rice or zucchini noodles. The dish is already quite low in carbohydrates, making it an ideal choice for a keto meal.
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Vegetarian or Vegan: If you’re looking for a vegetarian or vegan alternative, you can swap out the ground beef for plant-based protein sources like tofu, tempeh, or even a vegetarian ground beef substitute. The sauce still brings plenty of flavor to the dish, making it a satisfying option for plant-based eaters.
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Spicy: If you love spicy food, you can adjust the red pepper flakes to your liking, adding more heat if desired. You could also add some fresh chili peppers or a dash of sriracha for extra spice.
Why You Should Try This Recipe
Ground Beef and Broccoli is a great recipe to add to your repertoire for several reasons. First and foremost, it’s incredibly easy to make. The entire dish comes together in about 20 minutes, making it perfect for busy weekdays when you want something quick but delicious.
The recipe also doesn’t require a long list of ingredients, and most of the items are pantry staples that you may already have on hand. This simplicity makes it an approachable meal for both beginner and experienced cooks. The one-pan nature of the dish means less cleanup, which is always a plus after a busy day.
This dish is also highly customizable, as mentioned before. Whether you’re looking for something lower in carbs, gluten-free, or extra spicy, it can be easily modified to fit your preferences.
Furthermore, this recipe is a great way to sneak in more vegetables into your diet. If you’re not a fan of broccoli, you can substitute it with other vegetables like bell peppers, snap peas, or spinach. However, if you haven’t tried broccoli in a stir fry before, this is a great opportunity to enjoy its delicious texture and nutritional benefits.
Nutritional Breakdown of Ground Beef and Broccoli
In terms of nutrition, this Ground Beef and Broccoli stir fry is quite balanced. Each serving provides a good amount of protein from the beef and fiber from the broccoli, while the sauce adds a hint of sweetness and umami flavor. The dish also contains healthy fats from the olive oil and sesame oil, which provide monounsaturated and polyunsaturated fats that are beneficial for heart health.
The sauce includes brown sugar, but this can be easily modified if you’re watching your sugar intake. You can opt for a sugar-free or low-sugar alternative to make it even healthier without sacrificing flavor.
The dish is also relatively low in calories compared to takeout options, making it a great alternative for those who are trying to maintain or lose weight. The high protein and fiber content helps keep you full for longer, preventing overeating later on in the day.
Conclusion
Ground Beef and Broccoli is a simple, nutritious, and delicious stir fry that can fit into a variety of dietary plans. Whether you’re looking for a quick weeknight meal or a flavorful lunch option, this recipe delivers. With its bold flavors, protein-packed beef, and nutrient-rich broccoli, it offers a perfect combination of taste and health benefits.
What makes this dish stand out is its versatility. It’s easy to modify based on your dietary needs, preferences, or what ingredients you have on hand. Plus, it’s a great meal to prepare ahead of time for meal prep, making it easy to have a nutritious, homemade meal throughout the week. The quick cooking time and minimal cleanup make it perfect for those who want to enjoy a wholesome meal without spending hours in the kitchen.