Teriyaki Beef & Broccoli Bowl
Takeout beef and broccoli — the sugar bath drained off.
Takeout-Reboot Lore
Glossy beef and charred broccoli over rice — the takeout order everybody reaches for, minus the corn-syrup glaze and the pool of oil. A soy-based sauce with a spoon of sugar-free sweetener, ginger, and garlic does the sticky-sweet lacquer, lean steak brings the protein, and the rice sits at the 2 oz bowl standard so the bowl stays honest. (Built fresh for LCHP to match the hero photo — lean from the ground up.)
Portion Matrix (Cooked Teriyaki Beef — bowl build above)
Teriyaki Beef & Broccoli Bowl
Tap a portion size. Watch the numbers move. That’s the whole book.
Bowl standard: beef 6 oz/170g, rice 2 oz/57g • + Rice base: cooked rice ~74 cal / cauliflower ~15 cal per 2 oz • + Broccoli: ~45 cal per 1½ cups • Rice bump: 2 oz → 3 oz adds about +40 cal / +8g carb
Macros: USDA FoodData Central (lean beef, broccoli, rice) + label data (soy, sweetener) • cooked weights • teriyaki glaze included in the beef matrix.
The Numbers Up Front
Total Cooked Yield: ~6 oz / 170 g cooked beef + bowl components
Default Portion: 1 bowl — 6 oz / 170 g beef on the bowl standard
✂️ Trim Trim Trim
Trim the steak of any visible fat cap before slicing. The real lever is the sauce — restaurant teriyaki is mostly sugar and oil, so a glaze of low-sodium soy, a sugar-free sweetener, ginger, garlic, and a touch of cornstarch gives you the same sticky shine for a fraction of the calories. Rice at 2 oz keeps the base in check; broccoli adds bulk for almost nothing.
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📊 Before & After(per bowl)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Takeout Beef & Broccoli over White Rice | 820 | 40g | 32g | 88g |
| ⭐ Teriyaki Beef & Broccoli Bowl | 430 | 44g | 12g | 35g |
| You Saved / Gained | −390 cal | +4g protein | −20g fat | −53g carbs |
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