• All
  • Back / Lats
  • Biceps
  • Chest
  • Coaches Corner
  • Delts
  • Exercise Execution
  • Hormones & Physiology
  • Legs
  • Nutrition
  • Premium Articles
  • Supplements
  • Training
  • Triceps

Just Burning Calories Does NOT Cause Long-Term Weight Loss

What if I told you that most exercise does not cause long term weight loss? This is a secret the ...

Read More

Satellite Cells and Muscle Growth

Satellite Cell Activation: A Necessary Muscle Growth Component… How You Can Stimulate Yours for Maximum Muscle Gains! The regenerative, healing ...

Read More

Interview Q&A Series with Ben: Progressive Diet Structure for Fat Loss

The old saying, "eat less move more", can actually be a GREAT way to end up 'skinny-fat! If your goal ...

Read More

Glycine: Tiny Amino, Tremendous Gains

Could the numerous benefits of this often overlooked amino contain the key to unlocking your gains? From growth hormone stimulation ...

Read More

Putting The Dirty Bulk To Rest

You often hear the same questions no matter what gym setting you are in.  What’s your max bench?  What pre-workout ...

Read More

The Effects of Carbohydrates on Your Workout – Part 1: Pre Workout

For many of us, carbohydrates seem to be the most important and most debated macronutrient when speaking on building muscle. ...

Read More
  See More

Beef and Broccoli

Ingredients:

1 lb lean beef, thinly sliced

1 lb broccoli, broken down into small pieces

1 yellow or white onion, finely chopped

½ c beef stock

¼ c oyster sauce (try to find ones without MSG!)

1 Tb cornstarch

1 packet stevia

1 tsp sesame oil

1 Tb coconut oil

1-inch piece ginger, minced

3 cloves garlic, minced

2 cups rice (if desired)

Directions:

  1. Whisk beef stock, oyster sauce, cornstarch, stevia, and sesame oil in small bowl. Set aside.
  2. Add ½ Tb coconut oil to pan over medium-high heat. Stir fry beef in batches until just-cooked (about 5 minutes per batch, depending on size). Set aside/
  3. Heat remaining coconut oil in pan over medium heat. Stir fry onion, ginger, and garlic for 2-3 minutes until slightly wilted.
  4. Add chicken, broccoli, and sauce to pan and heat through until sauce begins to boil and thickens slightly.
  5. Note: If sauce is too thin after 3-4 minutes of cooking, whisk another 1-2 tsp cornstarch with equal parts water and add to sauce. Stir through and cook another 3-4 minutes.
  6. Serve immediately over rice (or on its own). Stores well up to 3 days.