Ginger Beef and Broccoli Bowl
A quick, satisfying bowl featuring seared flank steak and tender-crisp broccoli. Packed with protein and fiber to provide sustained energy and prevent afternoon crashes.
Prep
10 min
Cook
10 min
Total
20 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
Time saver
Storage: This recipe scales up beautifully. Double the ingredients and store leftovers in an airtight container for up to 3 days.
Do these three things first
- 1Prep cloves garlic (minced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat the sesame or olive oil in…
- 01
Heat the sesame or olive oil in…
Heat the sesame or olive oil in a large skillet or wok over medium-high heat.
Tap card to mark done - 02
Slice the flank steak thinly against the…
Slice the flank steak thinly against the grain (about 1/4 inch thick). Add the steak to the pan, season with a pinch of black pepper, and sear for 2 to 3 minutes until browned. Remove the steak from the pan and set aside.
Look for: browned
Tap card to mark done - 03
Add a bit more oil if dry
In the same pan, add a bit more oil if dry, along with the minced garlic and grated ginger. Sizzle for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 04
Toss in the broccoli florets and water
Toss in the broccoli florets and water. Cover the skillet and steam for 3 to 4 minutes until the broccoli is tender-crisp and bright green.
Look for: the broccoli is tender-crisp and bright green
Tap card to mark done - 05
Return the cooked steak to the pan
Return the cooked steak to the pan. Pour in the soy sauce and toss everything together for 1 minute until evenly coated and warmed through.
Look for: evenly coated and warmed through
Tap card to mark done - 06
Divide the warm brown rice between two…
Divide the warm brown rice between two bowls and generously top with the beef and broccoli mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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