Beef and Broccoli with Ginger and Tamari

Why This Works for Intermittent Fasting

This dish delivers 36g of protein per serving from high-quality beef, which is exactly what the body needs when breaking an extended fast — amino acids to repair muscle tissue and a strong satiety signal to prevent overeating. Broccoli adds sulforaphane (a potent anti-inflammatory compound), fibre, and key micronutrients without spiking insulin. The tamari and ginger combination provides depth of flavour without seed oils, sugar, or fillers. Ready in under 25 minutes, it fits comfortably in any eating window.

Ingredients

• 500g beef sirloin or flank steak, sliced very thin against the grain
• 300g broccoli florets
• 3 tbsp tamari (gluten-free soy sauce)
• 1 tbsp fresh ginger, finely grated
• 4 cloves garlic, finely minced
• 2 tbsp sesame oil
• 1 tbsp butter or ghee
• ½ tsp sea salt
• ½ tsp freshly ground black pepper
• 1 tbsp sesame seeds (garnish)
• 2 spring onions, finely sliced (garnish)

Instructions

1. Slice the beef. Cut steak as thin as possible against the grain — about 3mm slices. If the beef is hard to slice thinly, place it in the freezer for 15 minutes first. Season with salt and pepper.
2. Blanch the broccoli. Bring a pot of salted water to the boil. Add broccoli florets and cook for exactly 90 seconds. Drain immediately and set aside — they should be bright green and slightly firm with some crunch remaining.
3. Make the sauce. Whisk together tamari, grated ginger, and minced garlic in a small bowl. Set aside.
4. Sear the beef. Heat sesame oil in a large wok or heavy frying pan over high heat until it just begins to smoke. Add beef in a single layer — work in two batches if the pan is crowded. Sear for 60–90 seconds without moving, then flip and cook another 30–60 seconds. The goal is a good sear with slight caramelisation. Remove beef and set aside.
5. Finish the dish. Reduce heat to medium-high. Add butter or ghee to the pan. Add blanched broccoli and toss for 1 minute until slightly glazed. Return the beef to the pan, pour over the tamari sauce, and toss everything together for 60 seconds until coated and heated through.
6. Serve immediately. Divide across plates, scatter with sesame seeds and spring onions.

Nutrition Per Serving

Fasting Compatibility

Suits 16:8, 18:6, and OMAD protocols. The high protein content supports muscle repair and sustained satiety without driving a large insulin response. For OMAD, pair with a large side salad dressed with olive oil and a portion of fermented vegetables to increase the nutrient density of the single meal. Best eaten as the first meal after breaking a fast — protein as the first food optimises muscle protein synthesis after a fasted period.

Related Recipes

• Seared tuna steak with sesame, ginger, and greens
• Chicken and vegetable stir-fry with tamari and ginger
• Thai beef salad with lime, chilli, and herbs

This recipe is for informational purposes only and is not medical advice.