Ground Beef and Broccoli Stir Fry With Rice
35 min
|
easy
|
low-fat,
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 20 min | 35 min |
Introduction
This easy ground beef and broccoli stir fry is a cozy, weeknight dinner that tastes just like takeout, but lighter.
Jasmine rice soaks up a savory tamari, garlic, and ginger sauce with just enough honey to balance the saltiness.
It is perfect for busy nights, meal prep lunches, or whenever you want a fast, satisfying one-bowl meal.
Ingredients (4 servings)
Ingredients for the Rice
Ingredients for the Beef & Broccoli
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How to Make Ground Beef and Broccoli Stir Fry With Rice
-
Cook the jasmine rice
Rinse the jasmine rice in a fine mesh strainer until the water runs mostly clear.
Combine the rinsed rice, water, and a pinch of salt in a small saucepan.
Bring to a boil over medium high heat, then reduce the heat to low and cover tightly.
Simmer for 12 to 15 minutes, until the liquid is absorbed and the rice is tender.
Remove from the heat and let stand, covered, for 5 minutes, then fluff gently with a fork.
-
Prep the broccoli and aromatics
While the rice cooks, cut the broccoli into bite size florets if needed and rinse well.
Mince the garlic and grate the fresh ginger, then set them aside near the stove.
-
Mix the stir fry sauce
In a small bowl, whisk together the tamari, honey, rice vinegar, sesame oil, and cornstarch until smooth.
Taste and adjust with a little more honey or tamari, to balance sweetness and saltiness to your liking.
-
Cook the broccoli
Heat a large nonstick skillet or wok over medium high heat.
Add 1 to 2 teaspoons of the olive oil, then add the broccoli florets.
Cook, stirring often, for 3 to 4 minutes, until the broccoli turns bright green.
Add a splash of water, cover the pan, and steam for 2 to 3 minutes until just crisp tender.
Transfer the broccoli to a bowl and set aside.
-
Brown the ground beef
Add the remaining olive oil to the same skillet and keep the heat at medium high.
Add the ground beef, sea salt, and black pepper, breaking the meat into small crumbles with a spoon.
Cook, stirring occasionally, until the beef is browned and cooked through, about 5 to 7 minutes.
Stir in the minced garlic and grated ginger and cook for 30 seconds until fragrant.
-
Combine beef, broccoli, and sauce
Return the cooked broccoli to the skillet with the browned beef.
Give the sauce a quick stir, then pour it into the pan.
Cook, stirring gently, until the sauce bubbles and thickens and coats the beef and broccoli, about 2 to 3 minutes.
If the sauce seems too thick, add a tablespoon of water at a time until it loosens slightly.
-
Serve over rice
Divide the warm jasmine rice among bowls.
Spoon the beef and broccoli mixture over the rice, making sure everyone gets plenty of sauce.
Serve right away while everything is hot and the broccoli is still bright and crisp.
Substitutions
- Ground beef -> ground turkey
- Use lean ground turkey in the same amount as the beef. It gives a slightly lighter flavor and a bit less richness but still works with the bold sauce.
- Tamari -> low sodium soy sauce
- Swap tamari for low sodium soy sauce if you do not need the dish to be gluten free. The flavor stays very similar, but watch the salt level and taste before adding extra.
- Jasmine rice -> cauliflower rice
- Use riced cauliflower instead of jasmine rice for a lower carb, veggie forward bowl. Cook the cauliflower rice quickly in a separate skillet, then top it with the beef and broccoli.
Tips
- Cut broccoli into equal sizes
- Aim for florets about the same size so they cook at the same rate and stay crisp tender.
- Do not crowd the pan
- If your skillet is small, brown the beef in two batches so it sears instead of steaming.
- Adjust sauce thickness
- If the sauce feels too thick, thin it with water a little at a time in the pan.
- Toast the rice flavor
- For extra aroma, briefly toast the rinsed rice in a dry saucepan before adding the water and salt.
- Meal prep friendly dish
- Store leftovers in single serve containers with rice on the bottom so it soaks up any extra sauce.
Nutrition Facts *
| Energy | 444 | kcal |
|---|---|---|
| Protein | 29 | g |
| Total Fat | 13 | g |
| Carbohydrates | 51 | g |
| Dietary Fiber | 2 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Can I use frozen broccoli instead of fresh?
- Yes, frozen broccoli works well here. Add it straight to the hot pan and cook a bit longer until the extra moisture evaporates.
- Why is my broccoli turning mushy?
- Broccoli turns mushy when it steams too long or sits in hot sauce for a long time. Keep the pieces crisp by cooking just until bright green, then adding them back at the very end.
- How do I keep the sauce from turning watery?
- Make sure the cornstarch is fully dissolved in the sauce before it goes into the pan. Also, simmer the sauce until it bubbles steadily so the starch activates and thickens properly.
- Can I use a different type of rice?
- Yes, you can use long grain white rice, brown rice, or even short grain rice with this recipe. Adjust the water and cooking time according to the package directions for that rice.
- Can I make this dish ahead of time?
- You can cook everything up to two days ahead and store it in the fridge. Reheat gently in a skillet with a splash of water so the sauce loosens and the beef stays tender.
Serving Suggestions
This stir fry is such a handy back pocket meal for busy nights.
Try topping each bowl with sliced green onions, toasted sesame seeds, or a drizzle of chili crisp for more flavor.
Pair it with a simple cucumber salad or orange slices to add freshness and a bright contrast.
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