Dinner has always been a tough meal for me. After a long day of work, the last thing I feel like doing is cooking.
While meal prepping changed things up and ensured I had a healthy meal already prepared and ready, this beef and broccoli stir fry is the next best thing. It’s really easy and really tasty!
Plus, beef and broccoli both do tons of good for your mental well-being.
And you can even throw in your own favorite veggies into this mix (if you so choose!). So, let’s dig in.
The cool bit about this recipe is it uses only one pan, keeping your mess to a minimum (fewer dishes; yay!).
It’s also packed with protein and nutrients, which can elevate your mood and overall mental health. So, it’s time to chase those blues away! Let’s get cooking.
Related Article: Mental Wellness vs. Mental Health: What Are the Key Differences?
There’s lots of goodness (and yumminess) to be had in this recipe.
If you’ve followed along with our recipe series (And made some of them before), you might be able to guess a few of these. But let’s get to it either way.
Each serving in this recipe contains about 29 grams of protein. This meets the recommended 20-30 grams of protein per meal, ensuring we get enough of it each day!
While you can replace the beef in this recipe with tofu, research shows that non-meat eaters are more likely to develop mental health conditions or experience declines in their mental health.
This is likely because animal meat tends to contain a variety of essential amino acids, which contribute to the production of neurotransmitters and hormones that play major roles in regulating our mood.
Many of these studies compare meat eaters to vegetarians, indicating that it may be more difficult to get essential amino acids when vegetarian. As such, this can drastically impact how you feel day-to-day.
Yet, this beef stir fry has exactly what the body needs, containing the amino acids glutamic acid, aspartic acid, lysine, leucine, cysteine, arginine, glycine, and phenylalanine.
Remember when our parents used to tell us to eat our broccoli? Well, they were onto something…
Broccoli is actually shown to help fight depression caused by inflammation. This is likely due to a compound called sulforaphane, which can act as an antioxidant and neutralize toxic substances.
This veggie further contains chromium, boosting brain function, and magnesium, which can help you remain calm and even obtain a better night’s rest. This veggie can also add bulk to the stool, helping eliminate waste from the body easier come morning. In turn, we literally feel less weighed down!
While there isn’t a large amount in this recipe, sesame seed oil is known for contributing to the production of serotonin, which may boost our mood. On top of this, they are a good source of healthy fats, fiber, zinc, selenium, antioxidants, and B vitamins.
B vitamins are well-known for enhancing energy levels and cognition. Additionally, zinc and selenium help your immune system fight off pathogens. All of these nutrients, in turn, can actually lower stress in the body, helping your systems function smoothly and efficiently.
Related Article: Food Stress Balls: What They Are, How They Work, And Why They Are Addicting
Enjoy! This also is great saved in the fridge for the next few days’ meals, if you decide to double up or even triple up the batch. And don’t forget to garnish with sesame seeds for some added flavor!
When adding the broccoli, if you want it softer, feel free to add a bit of water to the pan. You can also add other veggies here, cooking through until they are at your desired softness or crunchiness.
This recipe takes little time and makes little mess, making it an easy go-to during the week or at the end of a busy day when you know you need to eat healthy but just don’t feel like it. Plus, this type of meal might feel more like a treat than a “healthy” dinner. We bet once you try this one, it’ll become a staple in your regular meal rotation!
Read Next: Have You Ever Wondered How Much Your Diet Affects Your Mental Health?
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July 6, 2025
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