This Protein-Rich Beef Stir-Fry with Jasmine Rice is a savory post-workout meal for bulking. Tender beef strips, crisp veggies, and fluffy jasmine rice come together in a flavorful soy-ginger sauce. Quick, nutrient-packed, and delicious, it’s a gym diet must-have that fuels muscle recovery and growth.
Recipe Tips and Tricks
Slice beef thinly against the grain for tenderness—freeze it slightly first for easier cutting. Cook rice in broth for extra flavor. Stir-fry on high heat to keep veggies crisp—don’t overcrowd the pan. Prep ingredients ahead for speedy cooking. Toss sauce in at the end to coat evenly without overcooking.
Why You’ll Love This Recipe
Get ready to refuel your muscles with a smile thanks to this Protein-Rich Beef Stir-Fry with Jasmine Rice—it’s the post-workout dish that’ll keep your bulking game strong! This stir-fry is a recovery rockstar: lean beef delivers a hefty protein punch to repair your hard-worked muscles, jasmine rice brings quick carbs to replenish your energy, and colorful veggies add nutrients to keep you going. The soy-ginger sauce ties it all together with a savory, zesty kick that makes every bite a delight. It’s fast to whip up, perfect for busy gym days, and packs the flavor and fuel you need to grow—delicious, hearty, and gym-perfect!
Protein-Rich Beef Stir-Fry with Jasmine Rice
Tender beef, veggies, and jasmine rice in a soy-ginger sauce—protein-rich post-workout fuel.
Ingredients
- 8 oz flank steak, thinly sliced
- 1 cup cooked jasmine rice
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 2 tbsp soy sauce
- 1 tsp grated fresh ginger
- 2 tbsp olive oil (divided)
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
- Gear Up for Stir-Fry Fun: Gather your tools—a medium pot (if cooking rice fresh), a large skillet or wok, a spatula, and a cutting board. This beef stir-fry is about to fuel your gains, so let’s get everything ready for a quick and tasty post-workout win!
- Cook the Rice (If Needed): If your jasmine rice isn’t ready, rinse ½ cup dry rice, then add it to a pot with 1 cup water or broth. Bring to a boil, reduce to a simmer, cover, and cook for 10-12 minutes until fluffy. Fluff with a fork—1 cup cooked is your goal!
- Prep the Beef: Place your flank steak in the freezer for 10 minutes if it’s not pre-sliced—it’ll firm up for easier cutting! Slice it thinly against the grain into strips, then sprinkle with 1 teaspoon garlic powder, salt, and pepper—your protein’s getting ready to shine in this stir-fry!
- Heat the Skillet: Set your skillet or wok over high heat and add 1 tablespoon of olive oil. Let it heat until it shimmers—this high heat is key for a quick sear and crisp veggies, turning your beef into juicy, flavorful fuel for bulking!
- Sear the Beef: Add the sliced beef to the hot skillet in a single layer—don’t crowd it! Cook for 2-3 minutes, stirring occasionally, until browned but not fully cooked through—it’ll finish later. Scoop it out onto a plate and set aside; those juices are gold!
- Stir-Fry the Veggies: In the same skillet, add the remaining 1 tablespoon olive oil if needed. Toss in the sliced red bell pepper and broccoli florets—stir-fry for 3-4 minutes, keeping them moving with your spatula. You want them crisp-tender and bright—perfect for that nutrient boost!
- Mix the Sauce: While the veggies cook, grab a small bowl and whisk together 2 tablespoons soy sauce and 1 teaspoon grated fresh ginger. This savory, zesty sauce is about to tie everything together—give it a quick stir and get ready to pour it in!
- Bring It All Together: Return the beef to the skillet with the veggies, then pour the soy-ginger sauce over everything. Stir-fry for another 2-3 minutes, letting the beef finish cooking (135°F for medium) and the sauce coat it all in glossy, flavorful goodness—your stir-fry’s hitting peak power now!
- Plate the Base: Grab two bowls and spoon ½ cup of cooked jasmine rice into each—fluff it up a bit with a fork. This fragrant, fluffy base is your carb foundation, ready to catch all that protein-packed stir-fry you’re about to pile on top!
- Serve and Recharge: Spoon the beef and veggie stir-fry over the rice, dividing it evenly between the bowls. Take a big bite and savor the tender beef, crisp veggies, and savory sauce—it’s post-workout fuel that tastes amazing and builds muscle. Enjoy every gain-boosting moment!
Notes
- Slice beef thin against the grain for tenderness—freezing briefly helps!
- Cook rice in broth for a flavor boost if time allows.
- Stir-fry on high heat to keep veggies crisp—low heat steams them.
Nutrition Information
Yield
2Serving Size
1Amount Per ServingCalories 498Total Fat 24gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 16gCholesterol 90mgSodium 1125mgCarbohydrates 34gFiber 4gSugar 4gProtein 37g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
Flank steak is the protein hero—lean yet flavorful when sliced thin. Jasmine rice offers fragrant, quick-digesting carbs—ideal for recovery. Bell peppers and broccoli add crunch and vitamins—fresh is best. Soy sauce brings umami depth, ginger adds zing, and olive oil ensures a juicy stir-fry without excess grease.
Variations and Substitutions
Swap flank steak for chicken breast or tofu for a different protein. Use brown rice or quinoa instead of jasmine for more fiber. Sub broccoli with snap peas or zucchini for veggie variety. Replace soy sauce with tamari for gluten-free. Add chili flakes or sesame seeds for extra flair.
Storage Options
Store leftovers in an airtight container in the refrigerator for up to 3 days—keep rice and stir-fry separate if possible to maintain texture. Reheat in a skillet or microwave with a splash of water or broth. Freezes well for up to 1 month; thaw overnight before reheating.
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