Beef and Broccoli Meal Prep

How to Make Beef and Broccoli Meal Prep

1. 1

   Step 1: Slice and marinate the beef

   Thinly slice the flank steak against the grain into 1/8–1/4 inch strips. Toss in a bowl with the soy sauce, cornstarch and sesame oil until evenly coated; let rest 10–15 minutes — the cornstarch gives the beef a silky exterior after searing.

   For this step

   • 1 1/2 lbFlank steak, thinly sliced against the grain
   • 1/4 cupLow-sodium soy sauce (for marinade & finishing)
   • 2 tbspCornstarch (for marinade and thickening)
   • 1 tspSesame oil
   
2. 2

   Step 2: Prep broccoli

   While the steak marinates, cut broccoli into bite-size florets and trim thick stems. You can blanch florets 1–2 minutes in boiling water and shock in ice for brighter color, or proceed directly to stir-frying for extra char.

   For this step

   • 1 lbBroccoli florets (trimmed to bite-size)
   
3. 3

   Step 3: Mix the sauce

   In a small bowl whisk together oyster sauce, brown sugar, minced garlic and minced ginger. Add 2–4 tablespoons of warm water to loosen to a saucy consistency; if you want a thicker finish, reserve a teaspoon of cornstarch to whisk into the sauce right before using.

   For this step

   • 3 tbspOyster sauce
   • 1 tbspBrown sugar (or maple syrup)
   • 3 clovesGarlic, minced (about 3 cloves)
   • 1 tbspFresh ginger, minced
   
4. 4

   Step 4: Sear the beef

   Heat a large heavy skillet or wok over high heat until very hot and add the vegetable oil. In a single layer (work in batches to avoid steaming) sear beef strips 1–2 minutes per side until browned but still tender; transfer to a plate.

   For this step

   • 2 tbspNeutral vegetable oil (for high-heat cooking)
   
5. 5

   Step 5: Finish with broccoli and sauce

   Reduce heat to medium-high, add the blanched broccoli to the pan with any reserved beef juices, pour the sauce in and return the beef to the skillet. Toss constantly 1–2 minutes until the sauce thickens and coats everything; if it needs thickening, mix 1 tsp cornstarch with 1 tbsp water and stir in.
   
6. 6

   Step 6: Portion and cool for meal prep

   Divide into four meal containers and let cool slightly before sealing and refrigerating. Serve over steamed rice or cauliflower rice when reheating; it keeps well for up to 4 days in the fridge.

1. Thinly slice the flank steak against the grain into 1/8–1/4 inch strips. Toss in a bowl with the soy sauce, cornstarch and sesame oil until evenly coated; let rest 10–15 minutes — the cornstarch gives the beef a silky exterior after searing.
2. While the steak marinates, cut broccoli into bite-size florets and trim thick stems. You can blanch florets 1–2 minutes in boiling water and shock in ice for brighter color, or proceed directly to stir-frying for extra char.
3. In a small bowl whisk together oyster sauce, brown sugar, minced garlic and minced ginger. Add 2–4 tablespoons of warm water to loosen to a saucy consistency; if you want a thicker finish, reserve a teaspoon of cornstarch to whisk into the sauce right before using.
4. Heat a large heavy skillet or wok over high heat until very hot and add the vegetable oil. In a single layer (work in batches to avoid steaming) sear beef strips 1–2 minutes per side until browned but still tender; transfer to a plate.
5. Reduce heat to medium-high, add the blanched broccoli to the pan with any reserved beef juices, pour the sauce in and return the beef to the skillet. Toss constantly 1–2 minutes until the sauce thickens and coats everything; if it needs thickening, mix 1 tsp cornstarch with 1 tbsp water and stir in.
6. Divide into four meal containers and let cool slightly before sealing and refrigerating. Serve over steamed rice or cauliflower rice when reheating; it keeps well for up to 4 days in the fridge.