Ground Beef and Broccoli is a beloved dish that combines the hearty flavors of ground beef with the nutritious crunch of fresh broccoli. Renowned for its simplicity and versatility, this recipe has become a staple in many households, especially for those seeking quick and easy meal solutions. Whether you’re a busy professional, a parent juggling time between work and family, or simply someone who wants a delicious home-cooked meal without the fuss, Ground Beef and Broccoli checks all the boxes.

This dish shines particularly in the realms of meal prep and weeknight dinners, where time is often of the essence. With its minimal ingredients and straightforward cooking process, it allows you to whip up a satisfying meal in under 30 minutes. Plus, the combination of protein and vegetables makes it a wholesome option that fuels your body without compromising flavor. As you navigate through the hustle and bustle of daily life, having a go-to recipe like Ground Beef and Broccoli is a game changer.

We invite you to try out this recipe and experience the delightful burst of flavors and textures for yourself. Don’t forget to share your thoughts and any unique twists you add along the way!

Nutritional Benefits of Ground Beef and Broccoli

Ground Beef and Broccoli is not only a delicious meal but also a nutritious one, providing a great balance of protein and vitamins. Understanding the nutritional benefits of each ingredient helps to appreciate this dish more and can guide you in making informed choices about your meals.

Ground Beef

Ground beef is a fantastic source of protein, which is essential for building and repairing body tissues. A 3-ounce serving of 80% lean ground beef offers about 22 grams of protein, making it an excellent choice for those looking to increase their protein intake. It also contains essential vitamins and minerals, including:

Iron: Crucial for transporting oxygen in the blood, iron is particularly important for those who may be iron-deficient.
B Vitamins: Ground beef is rich in B vitamins, including B12, which is vital for nerve function and the production of DNA and red blood cells, and B6, which contributes to brain health.

Broccoli

Broccoli is a powerhouse of nutrition. This green vegetable is rich in various vitamins, minerals, and antioxidants that provide multiple health benefits. Some key nutrients found in broccoli include:

Vitamin C: Important for the immune system, vitamin C is also a powerful antioxidant that helps to combat free radicals in the body.
Vitamin K: Key for bone health and blood clotting, vitamin K can also support overall cardiovascular health.
Fiber: Broccoli is an excellent source of dietary fiber, which aids digestion and can help regulate blood sugar levels.
Antioxidants: Broccoli contains numerous antioxidants, such as sulforaphane, which can help reduce inflammation and support heart health.

Combining the Two

The combination of ground beef and broccoli in this dish offers a synergistic health benefit. By integrating protein and fibrous vegetables, you create a well-rounded meal that supports muscle repair and growth while promoting digestive health. This balance not only satiates hunger but also encourages sustained energy levels throughout the day, making it an ideal choice for a quick weekday meal.

Recipe Overview

Ground Beef and Broccoli is designed to be both quick to prepare and satisfying. With a total cooking time of under 30 minutes, this dish serves around 4 people, making it perfect for dinner or as a meal prep option for the week. The savory flavors from the beef, complemented by the fresh, crisp broccoli, create a delightful balance that is sure to please the palate. The simple yet wholesome ingredients work together to produce a dish that is not only easy to make but also bursting with flavor, making it a standout in any meal rotation.

Recipe Overview

Detailed Recipe Section

Ingredients

For the Beef and Broccoli:

Ground beef (1 pound)
Broccoli florets (4 cups)
Soy sauce (1/4 cup)
Garlic (3 cloves, minced)
Ginger (1 tablespoon, minced)
Olive oil or sesame oil (2 tablespoons)
Cornstarch (1 tablespoon)
Beef broth or water (1/2 cup)
Red pepper flakes (optional, for heat)
Salt and pepper to taste

Directions

Prepare the Broccoli

Wash and cut broccoli into bite-size florets. Blanch for 2-3 minutes in boiling water to maintain crunch.

Cook the Ground Beef

Heat oil in a large skillet over medium heat. Add the minced garlic and ginger, sauté until fragrant. Add ground beef; cook until browned, seasoning with salt and pepper. Drain excess fat if necessary.

Make the Sauce

Combine soy sauce, cornstarch, and beef broth in a bowl. Stir into the skillet with ground beef. Cook until sauce thickens and beef is well-coated.

Combine with Broccoli

Add blanched broccoli to the skillet. Toss until evenly coated. Adjust seasoning and add red pepper flakes if desired.

Serving Suggestions and Pairing

Serve Ground Beef and Broccoli over rice or noodles for a complete meal. For a twist, consider adding bell peppers or carrots for extra flavor and nutrition. This dish can also be paired with a light salad for a refreshing contrast.

Tips for Perfecting Ground Beef and Broccoli

Choosing the right kind of ground beef is key; opt for 80% lean for a good balance of flavor and moisture. Adjust cooking times according to your preferences, whether you like the beef well-done or medium. For meal prep, store leftovers in an airtight container in the fridge for up to three days, or freeze for longer storage.

Common Mistakes to Avoid

A common mistake is overcooking the broccoli, which can make it mushy and cause the loss of vital nutrients. Another mistake is using too much cornstarch, which can lead to a gummy texture in the sauce.

Variations of Ground Beef and Broccoli

For an Asian-inspired twist, consider adding hoisin sauce or sprinkle sesame seeds on top for added flavor. If you’re in the mood for a Mexican variation, substitute taco spices and use cheddar cheese for a unique spin. Vegetarians can swap in meat substitutes or tofu for a delicious alternative.

FAQs

What can I substitute for ground beef?

You can substitute ground turkey, chicken, or plant-based ground meat for a lighter or vegetarian option.

How do I store leftovers of Ground Beef and Broccoli?

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or frozen for longer shelf life.

Can I use frozen broccoli?

Yes, you can use frozen broccoli. Just make sure to thaw and drain it before adding it to the dish to avoid excess moisture.

What sides go well with Ground Beef and Broccoli?

Serve with steamed rice, noodles, or a fresh vegetable salad for a balanced meal.

Conclusion

Ground Beef and Broccoli is an easy and flavorful dish that not only satisfies hunger but also provides nutritional benefits. Experiment with your own variations and share your experiences with others!

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