Damn Delicious

Quick Beef and Broccoli Meal Prep

Everyone’s favorite dish made even easier using ground beef! Comes together in 15 min, prepped for the entire week!!!

Quick Beef and Broccoli Meal Prep - Everyone's favorite dish made even easier using ground beef! Comes together in 15 min, prepped for the entire week!!!

My diet hasn’t been the best this summer.

I’ve basically been eating cheese.

And my doctor said I have high cholesterol.

Now, I’m guzzling down this sangria.

On the daily.

It’s not cute.

So I’m back at meal prep.

With a takeout favorite of mine.

Except this is a cheater version using hamburger meat.

Saving you on both time and money.

Simply crumble up your ground beef.

Add in your broccoli, your sauce and your desired grain.

Brown rice, barley, quinoa, you name it.

Also, don’t forget that Sriracha drizzle for added heat.

If you’re like me, you’ll carry a bottle of Sriracha in your purse.

You know.

For safety.

Quick Beef and Broccoli Meal Prep

Everyone’s favorite dish made even easier using ground beef! Comes together in 15 min, prepped for the entire week!!!

15 minutes15 minutes

Ingredients:

  • 1 cup brown rice
  • 1/4 cup reduced sodium soy sauce
  • 2 tablespoons brown sugar, packed
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 2 teaspoons rice wine vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon Sriracha, optional
  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 12 ounces broccoli florets, cut into 1/2-inch pieces
  • 2 green onions, thinly sliced
  • 1 teaspoon sesame seeds

Directions:

  1. In a large saucepan of 2 cups water, cook rice according to package instructions; set aside.
  2. In a small bowl, whisk together soy sauce, brown sugar, garlic, ginger, vinegar, sesame oil and Sriracha, if using.
  3. Heat olive oil in a large skillet over medium high heat. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  4. Stir in broccoli, green onions, rice and soy sauce mixture until well combined, allowing to simmer until heated through and the broccoli is tender, about 3-4 minutes.
  5. Place mixture into meal prep containers, garnished with sesame seeds, if desired.

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Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 252.0 Calories from Fat 117
% Daily Value*
Total Fat 13.0g 20%
Saturated Fat 3.0g 15%
Trans Fat 1.0g
Cholesterol 29.0mg 10%
Sodium 745.0mg 31%
Total Carbohydrate 20.0g 7%
Dietary Fiber 2.0g 8%
Sugars 6.0g
Protein 11.0g 22%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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51 comments

  1. Rated 4 out of 5

    I made this tonight and it was a little dry when heating the mixed in brown rice, soy sauce and green onions with sesame oil. I added more soy sauce and sesame oil with extra sriracha also to be a little more spicy and not as dry. I do plan on making it again with extra everything.

  2. Rated 4 out of 5

    Amazing!!! One problem: small proportions. I wasn’t able to get the full 4 servings with my results, I only got to meal prep 3 containers. Otherwise, so delicious, filling and easy.

  3. Rated 5 out of 5

    I did this recipe today and it was so delicious!!
    Thank you for such an amazing and simple recipe

  4. Question- I have 3/4 lb. of ground veal and 1/4 lb. grass-fed ground beef. Any thoughts on how using this mix will affect the outcome?

    • What a great idea! But unfortunately, without having tried this myself, I cannot answer with certainty. But if you get a chance to try it, please let me know how it turns out! 🙂

      • Thank you for your reply, Chungah! I tried it, but forgot that this batch of ground beef (of which I only used 1/4 lb) tasted off last time I cooked it, so unfortunately this meal was ruined for us.

  5. Rated 4 out of 5

    This was very easy and tasty.  I think next time I won’t stir in the rice and see if the sauce is a little stronger.  I think the rice soaked up a lot of the sauce.  It’s definitely a keeper either way.

  6. Rated 5 out of 5

    Really good and easy. I cooked brown rice separately, and added some spicey oyster flavor sauce, which I use often in Asian dishes. Sirachia just may be too hot for me, and this just does it well!

  7. Rated 5 out of 5

    Delicious! I’ll be making this again many times! My daughter (2yo) and boyfriend both loved it, too. Thank you for sharing the recipe. 🙂

  8. Could this recipe be frozen and reheated later?

  9. It tastes really good and so easy to prepare. Perfect for packed lunch!

  10. Made this for dinner and it was wonderful! A few minor things I did differently: added half a medium onion (chopped) while cooking lean ground beef, used 1/8 cup of regular soysauce (don’t have the reduced version on hand) and added 1/8 c water to the measured soysauce to equal 1/4 c liquid, added more sesame oil and left the rice out. My kids loved it! Thank you!

  11. This was very, very good! The only changes I made were serving this with jasmine rice instead of brown rice and I also used half the amount of brown sugar called for in the recipe. Adding this to the rotation! Thanks so much!

  12. YUM! Fun, easy, flavorful! Make it! So good!

  13. Curious as to why this recipe does not have chicken broth in the ingredients? I usually double the recipe but still isn’t as much as the ” easy beef and broccoli” recipe

  14. This is delicious! Just made it for lunches throughout the week. Better get it packed up and in the fridge before it becomes my dinner! 🙂

  15. Was skeptical about using ground beef, but I made this tonight and it turned out really well! I doubled the recipe and had no issues. Thanks!

  16. I was a little skeptical about throwing the raw broccoli into the rice, but it was perfect. The flavor of this recipe is excellent. Thanks Chungah!

  17. I just made this for dinner – & realized halfway through that the sauce isn’t nearly enough!? :/ so i made another round of it, hoping/thinking that’d be enough. but it’s still not as flavorful as we’d like. am I totally missing something??

  18. Do I have to use brown sugar? I’m on a diet and doesn’t allow it. Or can I substitute?

    • Unfortunately, without further recipe testing, I cannot answer with certainty. As always, please use your best judgment regarding substitutions and modifications.

    • Hi Claudia, We dont use sugar at home so I would use honey when making this!! I normally but half f the quantity ask for but for this recipe will be using the same amount then the brown sugar. Hope that help

    • I used a tad of honey & turned out great…. but in my opinion sugar not necessary at all!

  19. This meal was delicious! I followed the recipe for the most part and my family love it! I used frozen brown rice from Trader Joes and frozen steam in the bag broccoli from Sam’s Club to save on time.

  20. wow!

    my hubs is recently diagnosed celiac…i’m trying to watch my weight since taking a more sedentary (think office!) job as a coach (teaching/learning coach)…

    we both love take-out…

    we both can’t afford it health-wise…

    our kids LOVE take out…

    we can’t afford it money-wise…or health-wise: our youngest has severe allergies to egg/dairy…

    WOW. this recipe totally tastes good, IS good for us!

    thank you! keep doing what you do!

  21. Why do you put it in meal prep containers?  Does it need to be baked more says 15 min prep but comes together in 30 minutes. CONFUSED

  22. Making for dinner tonight. I’m going to add some water chestnuts. 

  23. Would it make a big difference if I left out the rice vinegar?

  24. I made this last night, did triple everything for my boyfriend and I to both eat over the week. It is absolutely delicious and tastes just as good reheated, which is pretty much impossible with chicken so I really appreciate having a different option.

    After plugging it into a calorie/macro calculator, I think yours is way off, at least in terms of protein. Yours says only 11 g protein, even though the 1/4lb beef is usually around 20g or more of protein alone. Brown rice also has a bit. Just wanted to mention that since it seems like a simple mistake.

    • Agree! It looks delicious, but the calories (all I added up) seem to be way off. I calculated almost 500 calories for 1/4 of the recipe, not the 252 listed. I split the difference and will divide the recipe into 6 servings to make the 300-calorie lunches I need to stick to. Good to know those who made it found it yummy! Will be trying it this week.

  25. This was very easy and delicious!  My husband and six-year-old loved it.  I left out the Sriracha (because of the little one) and served it with white rice.  Reminds me of the Korean beef bowl on this site (also delicious).

  26. About what size are the portions? Do you weigh them out?

  27. Used white rice and tastes great. Will use brown next time. Just didn’t have any in the house. Great for us retired folk!

  28. I am so excited to see you make beef and broccoli with ground beef. I have always thought about trying to do that.
    As I always have ground beef but maybe not steak. Ia m making this ASAP.

  29. Excellent! Just made it with ground turkey and it’s still yummy! I also have plastic take-out bowls, so I portioned them out and froze a couple for later. Grab n Go Lunch!  Thanks!

  30. Can we use frozen broccoli, I have a ton in my freezer and really need to use it, thanks.

  31. Why so much water for the brown rice? Normal ratio for Brown is 1:1.25.