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Thin strips of flank steak and bright broccoli in a glossy ginger and garlic sauce over brown rice. It is on the table in under half an hour, and the tender strips are easy to eat in small amounts.
Check off ingredients as you go.
Contains gluten, sesame, soya. Check the labels on packaged ingredients:
Toss the sliced steak with half the soy sauce and leave it for 10 minutes while you prepare everything else. Mix the rest of the soy sauce with the honey, ginger, garlic and water.
Heat half the neutral oil in a wok or large frying pan over high heat until it shimmers. Add the beef in a single layer and leave it for 1 minute, then toss for 1 minute more, until browned outside. Lift it onto a plate.
Add the rest of the neutral oil and the broccoli and stir-fry for 2 minutes. Pour in the sauce, cover and steam for 2 to 3 minutes, until the broccoli is bright green and just tender.
Return the beef and its juices and toss for 1 minute, until the sauce is glossy and clings to the beef. It has rested on the plate while the broccoli cooked.
Cooked when: 63°C / 145°F in the thickest part, then left to rest for 3 minutes. A food thermometer is the reliable way to tell.
Take the pan off the heat, drizzle over the sesame oil and scatter the spring onions. Serve over the brown rice.
Slice flank steak across the grain, 5 mm thick. Its long fibres run the length of the cut, and slicing across them leaves each strip short and tender; slicing along them gives chewy strips however briefly they cook. Twenty minutes in the freezer firms it enough to slice thinly.
One serving is Half the stir-fry over 120 g of brown rice. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Pork loin steaks instead of flank steak
Milder and paler. Slice it the same way and cook it to the same 63°C / 145°F with a rest.
Per serving: about 25 kcal less, about 3 g more protein, about 4 g less fat.
Cooked quinoa instead of brown rice
Lighter, and it soaks up less of the sauce.
Per serving: about 5 kcal less, about 2 g more protein, about 1 g more fat.
Tamari instead of soy sauce
Slightly richer. Nutrition is not recalculated.
Allergens: Most tamari is made without wheat; check the label. It still contains soya.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Flank steak is a lean cut, so most of the energy on the plate comes from the brown rice, and the steak supplies most of the protein.
| Energy | 500 kcal |
|---|---|
| Protein | 41 g |
| Fat | 17 g |
| of which saturates | 4 g |
| Carbohydrate | 47 g |
| of which sugars | 6 g |
| Fibre | 6 g |
| Sodium | 670 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| flank steak | 300 g | FDC 174776Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | 423 kcal | 64.7 g |
| soy sauce | 30 g | FDC 172473Soy sauce made from soy and wheat (shoyu), low sodium | 17 kcal | 2.7 g |
| honey | 7 g | FDC 169640Honey | 21 kcal | 0.0 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| garlic | 10 g | FDC 169230Garlic, raw | 15 kcal | 0.6 g |
| water | 60 g | No energy | 0 kcal | 0.0 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| broccoli | 250 g | FDC 170379Broccoli, raw | 85 kcal | 7.0 g |
| toasted sesame oil | 4.5 g | FDC 171016Oil, sesame, salad or cooking | 40 kcal | 0.0 g |
| spring onions | 30 g | FDC 170005Onions, spring or scallions (includes tops and bulb), raw | 10 kcal | 0.5 g |
| cooked brown rice | 240 g | FDC 169704Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 295 kcal | 6.6 g |
| Whole recipe | Divided by 2 | 1003 kcal | 82.6 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
A thick, smoky chilli of lean ground beef and black beans, finished with a spoonful of lime yoghurt. A small bowl goes a long way, and it cooks on the hob or in a slow cooker.
About 1 hr 5 min · 415 kcal · 41 g protein per serving
Tender meatballs of lean ground beef baked in a garlicky tomato and spinach sauce under melted mozzarella. Five small meatballs and a slice of toast make a plate that is easy to finish.
About 55 min · 545 kcal · 47 g protein per serving