High-Protein Beef & Broccoli Fried Rice | Easy Skillet Meal Prep #madprotein #recipe

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Издатель Aug 7, 2026

Tired of eating the same boring meal prep every week? This High-Protein Beef & Broccoli Fried Rice combines tender steak, broccoli, jasmine rice, and a sweet and savory sauce for an easy skillet meal that’s packed with protein.

Makes 4 Servings

Per Serving:
Calories: ~520
Protein: ~48g
Carbohydrates: ~52g
Fat: ~13g

Ingredients:

* 2 lb sirloin center-cut steak
* 2 (8.8 oz) jasmine rice pouches
* 12 oz broccoli florets
* 125g (¾ cup) chopped sweet onion
* 1 cup chopped green onions
* 1 tbsp minced garlic
* 3 tbsp low-sodium soy sauce
* 3 tbsp oyster sauce
* 3 tbsp sweet chili sauce
* 1 tsp garlic powder
* 1 tsp onion powder
* 1 tsp ground ginger
* ½ tsp black pepper
* ¼ tsp crushed red pepper flakes

Instructions:
Season the steak with garlic powder, onion powder, ginger, black pepper, and red pepper flakes. Sear over medium-high heat for 2–3 minutes and remove. Cook the broccoli and sweet onion for 3–4 minutes, then add the minced garlic for 30 seconds. Add the jasmine rice, soy sauce, oyster sauce, sweet chili sauce, and green onions. Mix well, return the steak, and cook another 1–2 minutes. Divide evenly into 4 meal prep containers.

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#highprotein #mealprep #beefandbroccoli #friedrice #skilletrecipes