Garlic Beef and Broccoli Rice Bowl
A savory, 20-minute skillet meal packed with lean ground beef and tender broccoli over warm brown rice. Delivers rich, satisfying flavor without any dairy.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Erin + Lila
Erin created this recipe with Lila and shared it with the perimenopause community.
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
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Place a medium skillet over medium-high heat…
- 01
Place a medium skillet over medium-high heat…
Place a medium skillet over medium-high heat at 375°F (190°C) and add the sesame oil.
Tap card to mark done - 02
Add 150g of lean ground beef
Add 150g of lean ground beef, breaking it apart with a spatula, and cook for 5 to 6 minutes until browned and no pink remains.
Look for: browned and no pink remains
Tap card to mark done - 03
Stir in 2 minced garlic cloves and…
Stir in 2 minced garlic cloves and 1 tsp of grated fresh ginger, cooking for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Add 1
Add 1.5 cups of broccoli florets and 1.5 tbsp of tamari to the skillet, stirring to coat the meat and vegetables.
Tap card to mark done - 05
Cover the skillet with a lid and…
Cover the skillet with a lid and cook for 3 to 4 minutes until the broccoli is tender-crisp and vibrant green.
Look for: the broccoli is tender-crisp and vibrant green
Tap card to mark done - 06
Spoon 0
Spoon 0.5 cup of warm cooked brown rice into a bowl and top with the garlic beef and broccoli mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately while hot
Serve immediately while hot; leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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