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Lean Beef Stir-Fry with Vegetables and Brown Rice

387 kcal · 24 g protein · 10 minutes · 1 servings

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Lean Beef Stir-Fry with Vegetables and Brown Rice

This Lean Beef Stir-Fry is a nutritious and colorful meal featuring tender lean ground beef, crisp bell peppers, and fresh broccoli florets, all sautéed in a light soy sauce and olive oil. Served over wholesome brown rice, it’s a balanced dish perfect for a healthy and satisfying dinner.

387 kcal 24 g protein 10 minutes

Ingredients

  • Lean ground beef 4 oz
  • Brown rice 3/4 cup cooked
  • Bell peppers 1 cup sliced
  • Broccoli florets 1 cup
  • Soy sauce low sodium 1 tbsp
  • Olive oil 1 tsp

Method

  1. Prepare Ingredients. Wash the bell peppers and broccoli florets thoroughly under running water. Slice the bell peppers into thin strips. Measure out the cooked brown rice and set aside. This preparation ensures everything is ready for quick cooking.
    Tip: Cut vegetables into similar sizes for even cooking.
  2. Heat the Pan and Add Oil. Place a large skillet or wok over medium-high heat. Add 1 teaspoon of olive oil and let it heat until shimmering but not smoking. This will be the base to cook your beef and vegetables.
    Tip: Use a non-stick pan for easier cooking and cleaning.
  3. Cook the Lean Ground Beef. Add the 4 oz (about 113.4g) of lean ground beef to the hot pan. Use a spatula to break it apart into small pieces. Cook for about 5-6 minutes, stirring occasionally, until the beef is browned and no longer pink inside.
    Tip: Cook the beef thoroughly to ensure safety and best flavor.
  4. Add Vegetables. Add the sliced bell peppers and broccoli florets to the pan with the cooked beef. Stir well to combine. Cook for about 4 minutes, stirring frequently, until the vegetables are tender but still crisp and vibrant in color.
    Tip: Avoid overcooking vegetables to retain nutrients and texture.
  5. Add Soy Sauce and Mix. Pour 1 tablespoon of low sodium soy sauce over the beef and vegetables. Stir everything together and cook for an additional 1-2 minutes to allow the flavors to meld.
    Tip: Taste and adjust seasoning if desired, but soy sauce adds sufficient saltiness.
  6. Serve with Brown Rice. Spoon the cooked brown rice onto a plate or bowl. Top with the beef and vegetable stir-fry mixture. Serve immediately while hot for the best taste and texture.
    Tip: Warm the rice before serving if it has been refrigerated.

Pro tips

  • Use a high heat to quickly stir-fry ingredients and preserve their texture.
  • Prepare all ingredients before cooking since stir-frying is fast-paced.