If you’re searching for a quick, healthy, and delicious meal, this ground beef and broccoli recipe is the perfect solution. Combining the richness of ground beef, the freshness of broccoli, and a savory, umami-packed sauce, this recipe is ideal for busy families or meal preppers. It’s a one-pan wonder that delivers on taste and convenience.
This guide will walk you through every step to make this dish, including tips, tricks, and variations to suit your preferences. By the end, you’ll have a go-to recipe that’s sure to impress.
Why You’ll Love This Recipe
- Quick to Make: Ready in under 30 minutes, this recipe is a lifesaver for busy weeknights.
- Packed with Nutrition: Loaded with protein from ground beef and fiber, vitamins, and minerals from broccoli.
- Budget-Friendly: Simple ingredients that won’t break the bank.
- Versatile: Great on its own or served over rice, noodles, or even zoodles (zucchini noodles) for a low-carb twist.
The History of Beef and Broccoli
Beef and broccoli is a classic dish often associated with Chinese-American cuisine, but its origins trace back to Chinese cooking. In traditional Chinese dishes, beef is frequently stir-fried with vegetables like gai lan (Chinese broccoli). The American adaptation substituted standard broccoli for gai lan and added a savory soy-based sauce to cater to Western palates.
This ground beef and broccoli recipe offers a simplified version of the dish, making it accessible without losing its authentic flavor.
Ingredients for Ground Beef and Broccoli
Core Ingredients:
- Ground Beef: 1 pound (opt for lean ground beef, such as 85/15 or 90/10, for less grease).
- Broccoli Florets: 3 cups, fresh or frozen. Fresh broccoli provides better texture, but frozen works in a pinch.
- Onion: 1 small, finely diced.
- Garlic: 2 cloves, minced for a punch of flavor.
- Ginger: 1 teaspoon, grated for a hint of spice and warmth.
Sauce Ingredients:
- Soy Sauce: 1/4 cup (low-sodium recommended to control saltiness).
- Oyster Sauce: 2 tablespoons for a rich umami flavor.
- Sesame Oil: 1 tablespoon for nutty depth.
- Cornstarch Slurry: 1 tablespoon cornstarch mixed with 2 tablespoons water to thicken the sauce.
- Brown Sugar: 1 teaspoon to balance the flavors.
- Beef Broth: 1/4 cup to add depth and volume to the sauce.
Optional Add-Ons:
- Red Pepper Flakes: For a spicy kick.
- Sesame Seeds: For garnish and added texture.
- Carrots or Bell Peppers: Add for extra veggies and color.
Step-by-Step Instructions
Step 1: Prepare the Ingredients
- Chop the broccoli into bite-sized florets.
- Mince garlic, dice the onion, and grate the ginger.
- Prepare the sauce by whisking together soy sauce, oyster sauce, sesame oil, cornstarch slurry, and beef broth.
2: Cook the Ground Beef
- Heat a large skillet over medium heat and add 1 tablespoon of oil.
- Add the ground beef and cook until browned, breaking it into small pieces as it cooks.
- Drain excess fat and transfer the beef to a plate. Set aside.
3: Sauté Vegetables
- In the same skillet, add another tablespoon of oil if needed.
- Sauté the diced onion and garlic until fragrant, about 2 minutes.
- Add the broccoli florets and stir-fry for 4–5 minutes. If using frozen broccoli, allow an extra minute or two to cook.
4: Combine the Sauce
- Pour the prepared sauce mixture into the skillet.
- Bring the mixture to a simmer, stirring frequently to ensure the sauce thickens evenly.
5: Assemble the Dish
- Return the cooked ground beef to the skillet and toss everything together.
- Stir until the beef and broccoli are fully coated in the sauce.
- Taste and adjust seasoning, adding more soy sauce, sugar, or red pepper flakes as desired.
Tips for Success
- Choose the Right Pan: Use a wide, heavy-bottomed skillet or wok to evenly distribute heat.
- Don’t Overcook Broccoli: Aim for tender-crisp broccoli to maintain its vibrant color and nutrients.
- Balance Flavors: The sauce should be savory with a slight sweetness. Adjust ingredients to suit your taste.
- Meal Prep: This dish reheats beautifully, making it ideal for meal prep.
Nutritional Benefits of Ground Beef and Broccoli
Ground Beef:
- Protein Powerhouse: Provides essential amino acids for muscle repair and energy.
- Rich in Iron: Helps in oxygen transport and prevents anemia.
- B Vitamins: Supports brain health and energy metabolism.
Broccoli:
- Vitamin C: Boosts immunity and skin health.
- Fiber: Promotes gut health and keeps you full longer.
- Antioxidants: Helps reduce inflammation and oxidative stress.
Creative Variations
- Low-Carb Option: Serve over cauliflower rice or zoodles.
- Spicy Twist: Add sriracha or chili garlic sauce for extra heat.
- Teriyaki Style: Swap the sauce for a homemade or store-bought teriyaki sauce.
- Keto-Friendly: Use coconut aminos instead of soy sauce and skip the sugar.
Frequently Asked Questions (FAQs)
What sauce is used in ground beef and broccoli?
The sauce is a blend of soy sauce, oyster sauce, sesame oil, and beef broth thickened with cornstarch. It’s savory, slightly sweet, and rich in umami.
What is the difference between Mongolian beef and beef and broccoli?
Mongolian beef typically uses thinly sliced beef in a sweet hoisin-based sauce, while beef and broccoli feature a savory soy-based sauce with broccoli as the main vegetable.
Should you cook the ground beef or vegetables first?
Cook the ground beef first to develop its flavor, then set it aside before cooking the vegetables. This prevents overcooking and ensures the beef remains tender.
What can I use instead of beef broth?
You can substitute chicken broth, vegetable broth, or water mixed with soy sauce for a similar depth of flavor.
How to Serve Ground Beef and Broccoli
- Over Rice: Jasmine, brown rice, or basmati rice works beautifully.
- With Noodles: Toss with lo mein or ramen noodles for a hearty meal.
- In a Wrap: Use as a filling for lettuce wraps for a fun, low-carb option.
- As a Standalone Dish: It’s delicious enough to be enjoyed on its own!
Nutritional Information (Per Serving)
- Calories: 340
- Protein: 28g
- Carbohydrates: 14g
- Fat: 18g
- Fiber: 4g
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Enjoy this ground beef and broccoli recipe, a meal that combines nutrition, flavor, and simplicity for a winning weeknight dinner.