Description
This protein-packed steak rice bowl is the ultimate weeknight solution, featuring tender, pan-seared lean beef served over a bed of fluffy jasmine rice with crisp-tender broccoli. The dish is brought to life with a savory soy and toasted sesame oil glaze that provides a satisfying umami depth. Perfect for meal prep or a quick, high-protein post-workout dinner, this recipe emphasizes high-heat searing techniques to ensure a professional, restaurant-quality meal right in your own kitchen.
Ingredients
1 lb lean sirloin or flank steak
2 cups jasmine or short-grain white rice
4 cups broccoli florets
1/4 cup low-sodium soy sauce
1 tbsp toasted sesame oil
1 tbsp neutral cooking oil
Salt and pepper to taste
Instructions
Rinse the jasmine rice under cold water until clear and cook according to package instructions.
Slice the steak into thin strips against the grain and season lightly with salt and pepper.
Bring a pot of water to a boil, blanch broccoli for 2 minutes, then drain and set aside.
Heat a heavy-bottomed skillet over high heat with a tablespoon of neutral oil.
Sear the steak strips for 2-3 minutes until a brown crust forms, then remove from the pan.
Add the blanched broccoli and soy sauce to the same pan, tossing for 1 minute to coat.
Return the steak to the pan, drizzle with toasted sesame oil, and toss briefly to combine.
Serve the steak and broccoli mixture immediately over warm rice.
Notes
Always slice the steak against the grain to ensure the meat remains tender. For a spicy kick, add a dash of chili flakes or sriracha to the glaze. Store leftovers in an airtight container for up to 3 days.
- Prep Time: 15
- Cook Time: 15
- Category: High Protein Dinners
- Method: Stir-fry
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 2g
- Sodium: 650mg
- Fat: 14g
- Saturated Fat: 4g
- Carbohydrates: 48g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 85mg