Beef & Broccoli with Brown Rice

Thin-sliced lean beef velveted in soy and cornflour, stir-fried with a full head's worth of broccoli over brown rice. With 38g protein and moderate carbs at 480 calories, it's a takeaway-classic turned muscle-gain lunch.

Ingredients

• 150g lean beef, thinly sliced
• 2 cups broccoli florets
• 2 tbsp soy sauce
• 1 tsp cornflour
• 2 garlic cloves, minced
• 1 tsp grated ginger
• 2/3 cup cooked brown rice
• 2 tsp oil

Instructions

1. Toss the beef with soy sauce and cornflour and rest 10 minutes.
2. Blanch the broccoli 2 minutes and drain.
3. Sear the beef in hot oil, then add garlic and ginger.
4. Return the broccoli with a splash of water and toss to coat.
5. Serve over the brown rice.