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Sheet Pan Beef and Broccoli

By Carolyn Williams, PhD, RD | August 27, 2019 | Rally Health

Not only is this dish quick and easy, but this sheet pan spin on a Chinese takeout favorite is also a crowd-pleaser. The marinade is so flavorful that the beef needs to spend only a few minutes soaking it up. Use quick-cooking, boil-in-bag brown rice or ready-to-heat brown rice pouches to keep the rest of dinner as simple as the entree. 

Serves 4

Ingredients

6 Tbsp. low-sodium soy sauce

1 Tbsp. rice wine vinegar

1 Tbsp. sesame oil

1 Tbsp. brown sugar

1 Tbsp. minced garlic

1 Tbsp. minced ginger root or ginger paste 

1 lb. flank steak

1 (12-oz.) bag fresh broccoli florets

2 tsp. cornstarch

3 cups hot cooked brown rice

Instructions

  1. Preheat oven to 425 degrees.
  2. Cut steak, going against the grain, into ¼-inch-thick slices. Cut slices into 2-inch pieces.  
  3. Combine soy sauce, vinegar, oil, brown sugar, garlic, and ginger in a bowl; whisk to combine. Reserve 2 Tbsp. of mixture in a separate bowl. Add steak pieces to soy sauce mixture, stirring to make sure all pieces are covered. Let steak marinate 15 minutes. 
  4. Place broccoli in a separate bowl or shallow dish. Drizzle with reserved 2 Tbsp. of soy sauce mixture; toss to combine. 
  5. Place a large, rimmed sheet pan lined with foil in oven until hot. Drain steak pieces, discarding marinade. Remove hot sheet pan from oven; lightly coat foil-lined pan with cooking spray. Then spread steak and broccoli evenly across hot sheet pan. Bake 10 minutes or until desired degree of doneness. 
  6. Pour juices from sheet pan into a small skillet over medium-high heat. Add cornstarch, whisking to combine. Cook 1 to 2 minutes, stirring frequently, or until thickened. Pour over steak and broccoli. Serve over hot, cooked brown rice.

NUTRITION FACTS : Calories 403 ; Total Fat 10g (Saturated Fat 2.5g) ; Cholesterol 69mg ; Sodium 726mg ; Total Carbs 45g (Dietary Fiber 5g, Total Sugars 4g, Added Sugars 3g) ; Protein 33g

Carolyn Williams, PhD, RD
Rally Health