Protein Atlas
Beef and Broccoli Udon Stir-Fry high-protein recipe

Meals · High Protein

Beef and Broccoli Udon Stir-Fry

This Beef and Broccoli Udon Stir-Fry delivers a robust 48 grams of protein and approximately 740 calories per serving. Thinly sliced beef and crisp broccoli are tossed with chewy udon noodles in a savory garlic-ginger sauce, creating a satisfying and flavor-packed meal.

Serves 2 bowls
38g protein 666 cal
Prep Time 15 min
Cook Time 15 min
Total Time 30 min

Nutrition per serving

Protein
38 g
Calories
666

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 6 ounces Flank steak — thinly sliced against the grain
  • 14 ounces Fresh udon noodles — (typically 2 packs)
  • 3 cups Broccoli florets
  • 3 cloves Garlic — minced
  • 1 tablespoon Fresh ginger — grated
  • 1/4 cup Low-sodium soy sauce
  • 2 tablespoons Rice vinegar
  • 1 tablespoon Light brown sugar
  • 1 tablespoon Toasted sesame oil
  • 1 tablespoon Cornstarch — (for sauce)
  • 1 teaspoon Cornstarch — (for beef marinade)
  • 2 tablespoons Water
  • 2 tablespoons Neutral oil — (such as canola or grapeseed)
  • 2 stalks Green onions — sliced, (for garnish)
  • 1 teaspoon Toasted sesame seeds — (for garnish)

Steps

  1. In a small bowl, whisk together 1/4 cup soy sauce, rice vinegar, brown sugar, sesame oil, 1 tablespoon cornstarch, and 2 tablespoons water. Set aside.
  2. In a separate bowl, toss the thinly sliced flank steak with 1 teaspoon cornstarch and 1 tablespoon of the low-sodium soy sauce. Set aside.
  3. Cook the udon noodles according to package directions. Drain well and set aside.
  4. Heat 1 tablespoon of neutral oil in a large skillet or wok over medium-high heat. Add the broccoli florets and stir-fry for 3-5 minutes until tender-crisp. Remove the broccoli from the pan and set aside.
  5. Add the remaining 1 tablespoon of neutral oil to the same skillet. Increase heat to high. Add the marinated beef in a single layer and sear for 1-2 minutes per side until browned. Do not overcrowd the pan; cook in batches if necessary. Remove the beef from the pan and set aside.
  6. Reduce heat to medium. Add the minced garlic and grated ginger to the pan and sauté for 30 seconds until fragrant.
  7. Pour the prepared sauce into the pan and bring to a simmer, stirring constantly, until the sauce thickens, about 1-2 minutes.
  8. Return the cooked beef, broccoli, and drained udon noodles to the pan with the sauce. Toss everything together until thoroughly coated and heated through.
  9. Divide the stir-fry into two bowls. Garnish with sliced green onions and toasted sesame seeds before serving.

Why This Works

This bowl delivers 48g protein per serving from flank steak—a lean cut with about 26g protein per 100g. Tossing the beef with cornstarch before searing (called 'velveting') creates a protective coating that keeps the meat tender. The sauce thickens from its own cornstarch when it hits the hot pan, coating everything evenly.

The Stir-Fry Technique

High heat and working in batches are essential—overcrowded pans steam instead of sear. Sear beef first, then remove it while you cook vegetables and build the sauce. Everything comes together at the end for just 1-2 minutes. Udon noodles are sturdy enough to handle the tossing without breaking apart.

Make It Your Own

Swap flank steak for sirloin or ribeye. Use rice noodles or ramen instead of udon. Add snap peas, bell peppers, or mushrooms. The sauce keeps refrigerated for a week—make extra for quick weeknight meals.