Beef & Double Broccoli

A classic Asian take-out favorite gets a healthier facelift by adding a heavy hand of broccoli cooked-two-ways.  

Serves 4

Ingredients 

-4 cups broccoli, separated and stems intact

-1 lemon (or 3 Tbsp lemon juice)

-1 cup brown rice, uncooked 

-2 cups water

-2 Tbsp vegetable oil

-1 lb lean ground beef 

-5 cloves garlic, smashed (or 1 Tbsp garlic powder)

-1 Tbsp minced ginger (or 2 tsp ginger powder)

-2 tsp salt 

-1 tsp black pepper 

-¼ cup low-sodium soy sauce

-2 stalks scallions, greens and whites, chopped

Directions 

  1. Preheat your oven to 400˚ F. 
  2. Toss half of the broccoli (2 cups) in the lemon juice. Season with half the salt and pepper and drizzle with the vegetable oil. 
  3. Bake uncovered on a sheet pan for 15 to 20 minutes until the edges are crispy. Set aside to cool. 
  4. In a large skillet pan, over medium heat, add the ground beef and use a spoon to break the beef apart slightly, keeping large bits intact. 
  5. Add the garlic, ginger, and the remaining salt and pepper and the other half of the broccoli.  
  6. Cover the pan with a lid and let cook on low heat for about five minutes. Meanwhile, cook the rice per package directions, usually 2 parts water for 1 part of rice. 
  7. After five minutes, add the soy sauce and stir to combine. Add the scallions. 
  8. Once the meat reaches an internal temperature of 160˚ F serve a top steamed brown rice with roasted broccoli.

-Recipe by Chef Brigid Washington


© 2020 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)