Keto Broccoli Meat Bowl is a highly nutritious & low-carb meal that satisfies your tastebuds. The bowl features protein-rich seasoned & ground beef along with crisp-tender broccoli cooked in a single skillet. Keto Broccoli Meat Bowl is a quick & healthy solution for a satisfying keto meal. You can also prepare it earlier, as it rewarms up easily. Must try it because it requires simple items with minimal effort.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Diet: Ketogenic, high-protein
- Course: Dinner/lunch/main
- Cuisine: American(fudion of healthy & low carb)
- Time for prep: Fifteen mins
- Cooking time: 20 minutes
- Working time(total): Thirty-five mins
- Size/serving: 1 bowl, 1.5 cups/serving
- Total yield: Four servings
- Level of difficulty: Easy
- Mode of cooking: Stovetop
TOOLS:
- A board & knife for cutting
- Spoon(wooden)/spatula
- A wok/skillet(big)
- A bowl(microwave-safe)/steamer basket
- Cups & spoons, to measure
- Bowls for mixing
INGREDIENTS:
- 2 tbsp. of oil, olive/avocado
- A pound of beef, ground
- One chopped green onion
- 3 cups of broccoli florets
- A tablespoon of sesame seeds
- 2 cloves of minced garlic
- To taste, powdered pepper & salt
- 1 tbsp. of tamari/soy sauce
- Half tsp. of chilli flakes
- 1 teaspoon of sesame oil
- 0.5 tsp. of ginger, ground
INGREDIENT NOTES:
BROCCOLI:
- Low in carbs & packed with lots of essential nutrients and fiber. You may go for green beans, cauliflower, or zucchini if you didn’t get the broccoli.
GREEN ONION & SESAME SEEDS:
- They are not the compulsory items, but using these in garnishing will make the dish presentable.
BEEF:
- It is a perfect fit for the keto diet as it is high in protein & fat but low in carbohydrates. The ground version will work best for this recipe.
GINGER & GARLIC:
- They are essential to cut out the beef smell with their classic flavor & aroma. Prefer the fresh ginger & garlic always. Swap with a quarter teaspoon of ginger as well as garlic powder if you don’t have the fresh one available.
TAMARI/SOY SAUCE:
- This will add a sharp savory flavor to your dish. Swap it with coconut aminos as a soy-free alternative.
CHILLI FLAKES:
- It is also an optional element that adds spice to your dish. You may skip this or swap it with a little hot sauce.
SESAME OIL:
- It gives the dish its original Asian-style taste. It is not a mandatory item as well; therefore, you may skip it or replace it with the oil of roasted sesame.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- You need to steam the florets of broccoli for ~four mins only.
- They should be crisp-tender but not fully tender.
- Place the skillet over the normal flame & include a tbsp. of the oil in it.
- Include the beef(ground) in that heated oil.
- Continuously separating it till the color changes.
- Cook for ~ seven mins to nicely brown the beef.
- Prior to the addition of seasoning, strain the excess fat, if any.
- Next, include soy sauce, chili flakes, minced garlic, ginger, powdered pepper, sesame oil, & salt to the beef in the skillet.
- Combine the seasonings well & give ~two more mins to mix the aroma & flavor of seasonings in the beef(ground).
- At this moment, include the broccoli(steamed) in the seasoned beef.
- Mix the remaining oil well to coat everything & cook for the next two mins.
- Dish out into the serving bowls & top with sesame & green onions(chopped).
- Now, your Keto Broccoli Meat Bowl is ready to serve hot!
TIPS:
- As the meat changes color, leave it undisturbed in the skillet. This will allow it to have a proper brown color.
- Cook the broccoli for only a few minutes, as overcooking will ruin its bright-green color & the broccoli will lose its crispness.
- Don’t serve in the serving bowls. Let everyone serve for themselves while adding their own choice of garnishing.
- Include the seasoning/sauces at the end once the beef is browned. It will provide you with a more genuine flavor if you don’t overcook the sauce.
STORAGE DETAILS:
REFRIGERATION:
- Pack the leftover broccoli meat(once cooled) in a box(with a sealed lid). Refrigerate it for ~ four days.
FREEZER:
- Divide the cooked & cooled meat into individual portions. Pack each portion in a box(freezer-safe). Freeze them for ~sixty days. Defrost the portions as required, reheat, & enjoy/serve whenever you want.
REHEATING:
- Adding a little bit of water/broth while reheating will help you get the juicy results.
FAQs:
What complements the meal most?
- You can pair it with the avocado salad, rice of cauliflower, or an egg(fried) on top.
May I go for any other veggie instead of broccoli?
- Yes, you may go for any low-carb veggie of your choice like rice/florets of cauliflower, etc.
Is the dish free from gluten & dairy?
- The dish naturally doesn’t contain any dairy. If you wish to make it free from gluten by avoiding the soysauce & use tamari/coconut aminos in it’s place.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS/SERVING:
Size/serving: A bowl(1.5 cups)
Calories: ~360 kcal
Carbs in total: Six(6) grams
Net carbs: Four(4) grams
Fiber: 2 g
Proteins: 25 g
Fats: Twenty-six grams
Sodium: 480 mg
Sugar: One gram