Beef and Broccoli Stir Fry

Beef and Broccoli, two of my favorite things! Another recipe inspired by Dave Ruel – with some very minor changes.

This is as tasty and so much healthier than the Beef and Broccoli at most Chinese restaurants!

Note: I use a Wok but a big frying pan works fine as well!

Remember to build a great body you need consistent and great training (Kyle Leon’s plan rocks and there are plenty of other great training plans too) as well as great nutrition.

Cut and Chopped Vegetables
Veggies, Ready to go


  • Approximately 6 ounces of beef, preferably lean, trimmed of fat and cut against the grain into slices about 1/4-3/8 inch thick, or any size remotely close. Don’t stress over this. I usually use sirloin, round, or top round.
  • 1 teaspoon olive oil
  • 3 cups broccoli florets
  • 2 thinly sliced carrots
  • One onion cut into wedges or slices
  • 3 tablespoons of beef broth (chicken or veggie is fine too if that’s what you have)
  • 1 tablespoon of soy sauce
  • 1 teaspoon of whole wheat flour or cornmeal or arrowroot – this is for thickening the sauce. I slightly prefer arrowroot but it really doesn’t matter what you use
  • ½ teaspoon honey (Dave’s original recipe calls for ½ teaspoon of Splenda but I prefer honey)

First we parboil the broccoli and carrots – this makes the stir frying easier and quicker.

Beef and Broccoli Cooking in Wok
Cook in a Wok or Frying Pan

Put a large pot of water on the stove. Once boiling, gently add the broccoli florets and carrots for two minutes. After two minutes, remove the broccoli and carrots and put in a bowl of ice water to stop them from cooking any more.

Next mix the sauce. Combine the broth, soy sauce, thickening agent, and honey together and mix well.

Heat the olive oil in a pan of wok. Add the onions, and cook for about 2-3 minutes, stirring until the onions are slightly browned.

Add the parboiled broccoli and carrots and cook while stirring for 3-5 minutes or until they are crisp and hot.Beef and Broccoli Stir Fry

Add the beef and stir while cooking until it is cooked to your liking. I like my beef on the rare side, and it will continue to cook for a little while longer also.

Add the sauce and stir until it thickens, usually only a minute or two.

You can enjoy as is or serve on rice or noodles. I usually skip the carbs and this is delicious as is!

Lots more recipes like this in Anabolic Cooking!

Nutritional Info:
Calories: 565
Protein: 58g
Carbohydrates: 41g
Fat: 19g

3 thoughts on “Beef and Broccoli Stir Fry”

  1. I agree with Greg – waaaay tastier than my local Chinese restaurants and much much healthier (their versions seem to have like 2000 calories and leave me groggy and sometimes bloated afterwards).

    Pretty easy to cook but a lot of chopping. Chopping took a while the first time, but now that I’ve done it a few times it is WAY faster.

    I usually do a double recipe, or sometimes a 1 1/2 recipe. Often I add extra veggies that add almost no more calories.

    1. The chopping is fast an easy once you have done it a few times, and you can buy the veggies prechopped/cut also at many supermarkets which makes it a breeze!

Leave a Reply

Your email address will not be published. Required fields are marked *