Ultimate High Protein Beef and Broccoli Stir Fry: 42g Protein in 30 Minutes
Beef and broccoli with 42g protein per serving, done in 30 minutes. Slice the beef against the grain and it stays tender — the sauce is just 4 ingredients.
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Aug 17, 2026
Ingredients
Step-by-Step Method
Velvet the Beef
Slice the beef against the grain into strips about 5mm thick. Place in a bowl with baking soda, 1 tbsp soy sauce, and 1 tsp cornstarch. Mix well so every piece is coated, then leave it for at least 15 minutes at room temperature. Most people skip the baking soda step — do not skip it. It is what keeps the beef tender at high heat.
Blanch the Broccoli
Bring a small pot of salted water to a boil. Add broccoli florets and cook for exactly 60 seconds — no more. Drain immediately and transfer to a bowl of cold water to stop cooking. This locks in the bright green color and gives the florets a slight bite that holds up when they hit the hot pan later.
Sear the Beef
Heat a wok or heavy pan over high heat until it starts to smoke lightly. Add 1 tbsp oil and spread the marinated beef in a single layer — do not pile it in. Let it sit untouched for 45 seconds so a light crust forms, then toss for another 30 seconds. Work in two batches if needed. The pan must stay hot or the beef will steam instead of sear. Transfer cooked beef to a plate.
Build the Sauce
In the same wok, reduce heat to medium-high. Add remaining oil, then garlic and ginger. Stir for 30 seconds until fragrant — they should sizzle but not brown. Add oyster sauce, remaining soy sauce, and sesame oil. Stir together for 20 seconds. The sauce will smell slightly caramelized at this point. Pour in the cornstarch slurry and stir immediately — the sauce will thicken quickly, within about 30 seconds.
Combine and Toss
Return the seared beef to the wok. Add the blanched broccoli. Toss everything together over high heat for 60 to 90 seconds so the sauce coats every piece evenly. The sauce should cling — not pool at the bottom of the pan. If it looks too thick, add 2 tbsp water and toss again. Taste and adjust salt if needed.
Plate and Serve
Transfer to a serving plate or bowl immediately — do not let it sit in the wok or the broccoli will continue to cook. Garnish with toasted sesame seeds and sliced spring onion. Serve hot alongside steamed jasmine rice, brown rice, or quinoa. Best eaten within 10 minutes of cooking.
Frequently Asked Questions
What does velveting the beef do?
Velveting coats the sliced beef in baking soda, soy sauce and cornstarch and rests it at least 15 minutes at room temperature. It keeps the beef tender at the high heat of stir frying, and skipping the baking soda is the most common reason stir-fry beef turns tough.
How long do I blanch the broccoli for this version?
Blanch the florets for exactly 60 seconds in salted boiling water, then drop them into cold water to stop cooking. That locks in the bright green color and leaves a slight bite so they hold up when they hit the hot pan.
How do I get the sauce to coat the beef rather than pool?
Pour the cornstarch slurry into the aromatics and sauce and stir immediately, since it thickens within about 30 seconds. Then toss the beef and broccoli through it over high heat for 60 to 90 seconds. If it looks too thick, add 2 tablespoons of water and toss again.
Why sear the beef in two batches?
The wok has to stay hot enough to smoke lightly. Spread the beef in a single layer and leave it 45 seconds to form a crust before tossing. Piling it in drops the heat and the beef steams instead of searing, so work in two batches if your pan is small.
