Ground Beef and Broccoli
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 2
Ingredients:
⅔ lbs Ground Beef (2 defrosted burger patties)
1 large head of Broccoli
2 tbsp Garlic Oil
1 ½ tsp Salt
1 tbsp fresh Ginger - minced
1-2 tbsp Gluten Free Soy Sauce, Tamari or Coconut Aminos
1-2 tbsp Rice Vinegar
1 scoop Vital Proteins Collagen Gelatin + ½ cup of Water (or Homemade Bone Broth)
Cilantro - handful
Green Onion - handful
1-2 tsps Dynasty Chili Oil *optional
Instructions:
This recipe is great for those nights where you didn’t plan ahead and don’t have any meat defrosted, you haven’t gone shopping and all you have in the fridge is a head of broccoli that’s about to go bad. If you happen to have some leftover rice, you’re golden! But if you don’t, you will have enough time to cook it fresh, just make sure you start with that, because it will take the longest.
Defrost. Start by defrosting frozen burger patties in the microwave, according to your microwave's instructions. This usually takes 5-7 minutes for my microwave. Make sure not to over cook it, you want your meat to still be red, not gray.
Prep. While that’s happening, we’re going to chop down a head of broccoli into florets. We’re also going to prep about an inch of ginger, remove the peel and then chop into a rough mince. We’re also going to use this time to chop up the fresh herbs we’ll be using to finish this dish.
Lastly, we’re going to want to add 1 scoop of Vital Proteins Collagen Gelatin to a ½ cup of water and whisk together. This is going to give our beef and broccoli sauce a little body to it. It’s also going to help to maintain and repair your gut lining. This is a great short cut for when you don’t have homemade bone broth on hand.
Now that our veggies are prepped and our beef is defrosted, we can move over to the stove and cook everything up.
Sear and Steam. Start by preheating a large cast iron or stainless steel skillet over medium high heat. Add ½ of a teaspoon to one side of your burger patties, then place the salted side down in the preheated pan. Next add a tablespoon of garlic oil to the empty spots of the pan, then add the broccoli to those spots. Sprinkle 1 teaspoon of salt on the broccoli and meat, then cover and cook for about 5 minutes. This is going to allow the broccoli to steam while the beef sears.
Flip. After 5 minutes, we’re going to uncover the skillet, flip our patties, and then break them up into bite sized pieces. Cooking our beef this way allows us to impart more flavor and texture by creating a maillard reaction. If using ground beef, flatten the beef into the pan and sear, flip and break up the same way to achieve a similar texture. If you keep stirring it, you will get a more crumbly texture and less maillard reaction. You can do it either way, it’s more about what you want to achieve.
Fry Ginger. Give everything a mix and push to the side to make some space for our ginger.
Add the minced ginger and a tablespoon of garlic oil and fry for about a minute until fragrant, then mix in with the beef and broccoli.
Make sauce. Add the collagen mixture, 1 tablespoon of soy sauce to the skillet, and 1 tablespoon of rice vinegar, mix and cover and cook for 2 minutes, allowing the broccoli to continue to steam.
Reduce. After 2minutes, uncover and continue to cook for 1-2 minutes until the sauce has thickened a little and broccoli is cooked through, but still firm and bright in color. DO NOT OVERCOOK your veggies, no one likes mushy broccoli.
Finish. After you’ve turned off the flame, toss in a handful of fresh herbs. I like to use a combination of cilantro and green onion for this dish. This is also when you’ll want to grab a piece of broccoli to taste for salt. If you think it needs salt and want to add another dash of soy sauce, do that now, and then give everything one last toss.
Serve. I like to serve up this beef and broccoli dish over white rice that has a little splash of rice wine vinegar, and a small drizzle of chili oil, which packs A TON of flavor and spice. CAUTION: Too much of this chili oil WILL give you indigestion. Be careful and moderate yourself. You can also serve this up with a handful of bean sprouts, if you want to add more veggies, or a little more texture.
NOTES:
Meal Prep: Store/warm your rice and beef and broccoli separately.
Reheating Instructions: Dish up your rice with a splash of water, cover and heat it in the microwave first for 2 minutes. Then add the beef and broccoli, cover and heat for 1-2 more minutes. Don’t forget to garnish! This really gives your leftovers a fresh feel.
Mix it up! You could totally dish this up over quinoa, rice noodles, or even wilted greens if you’re currently eliminating starch.
Thank you guys so much for trying this recipe! I’d love to know what you think. Let me know in the comments! Don't forget to tag me if you post a pic, I love to see your cooking!!
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