Spicy Ginger Garlic Beef and Broccoli Bowl
Juicy 5% lean beef mince cooked with spicy red chili, garlic, and fresh ginger, tossed with tender-crisp air-fried broccoli over jasmine rice. A quick, flavorful, gluten-free, and dairy-free dinner high in protein.
Prep
8 min
Cook
10 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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 HealthComfortably 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
Steadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
8 min
Cook
10 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
Time saver
Store any leftover beef and broccoli mix in an airtight container in the fridge for up to 3 days.
Do these three things first
- 1Preheat your air fryer to 400°F (200°C) for 3 minutes.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your air fryer to 400°F (200°C)…
- 01
Preheat your air fryer to 400°F (200°C)…
Preheat your air fryer to 400°F (200°C) for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 02
Toss the broccoli florets with 0
Toss the broccoli florets with 0.5 tsp olive oil and a pinch of salt, then place in the air fryer basket and cook at 400°F (200°C) for 8 minutes until tender and charred at the edges.
Look for: tender and charred at the edges
Tap card to mark done - 03
Heat 0
Heat 0.5 tsp olive oil in a non-stick skillet or wok over high heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 04
Add the beef mince to the skillet…
Add the beef mince to the skillet and cook for 5 minutes, breaking it into small pieces with a spatula, until browned throughout.
Look for: browned throughout
Tap card to mark done - 05
Reduce heat to medium
Reduce heat to medium, then stir in the chopped garlic clove, grated fresh ginger, and diced red chili pepper; cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 06
Pour in the tamari sauce and toss…
Pour in the tamari sauce and toss to coat the beef evenly for 30 seconds.
Tap card to mark done - 07
Stir in the air-fried broccoli until combined…
Stir in the air-fried broccoli until combined with the seasoned beef.
Look for: combined with the seasoned beef
Tap card to mark done - 08
Serve the hot ginger chili beef and…
Serve the hot ginger chili beef and broccoli immediately over warm jasmine rice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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