GymKitchen: Beef and Broccoli Recipe (optional brown rice)

Did you know that beef is the #1 food source of B12, protein and iron? ¬†You’re going to enjoy this healthier version of beef and broccoli. You can also substitute with chicken or shrimp if you don’t eat beef. The rice added is minimal, but leave it out if you want to cut carbs further.

Here’s what you need…

Beef and Broccoli (with brown rice)

Beef and Broccoli (with brown rice)

1 packet Kikkoman Broccoli Beef Stir Fry Seasoning
1tbsp olive oil
2lbs Flank Steak (sliced thinly)
12 cups chopped broccoli
2 Medium Vidalia Onions (quarter chopped)
2 cup uncooked Brown Rice ( makes 4 cooked) OPTIONAL

Directions

Preheat oven to 350 degrees
Place chopped broccoli and onions in baking dish (17 1/2 x 12 x 3) , then sprinkle 1/4 Kikkoman seasoning on top
Roast in oven for approx 45 minutes, removing and mixing at about 20 minutes in
Add oil to large pan and preheat to high.
Sprinkle 3/4 Kikkoman seasoning on thinly sliced meat and mix.
Add meat to preheated pan and cook to texture desired (med-raire/well…)
Remove meat when done and pour 1 cup water into meat pan and deglaze.
Pour pan juice into 1 quart pot. Add rice to pot and cook to instructions.
Layer beef and broccoli mixture over optional cooked rice…happy #gymkitchen eating!

Nutritional Analysis (WITH RICE):

Beef and Broccoli Oh Fitness LLC Recipe with rice nutrition

Nutritional Analysis (WITHOUT RICE):

Beef and Broccoli Oh Fitness LLC Recipe without rice nutrition

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