If you’ve been here awhile, you know I’m all about simple meals that taste like takeout but nourish your body. This Asian-style flank steak bowl checks all the boxes: high-protein, balanced, flavorful, and honestly… just really delicious.

I made this the other night at our Florida house using my new double-burner Caraway griddle (the one I bought “for my husband” for Christmas because he loves making pancakes for the family… but I secretly love it just as much 😂). It heats evenly across two burners and is perfect for searing steak — I’ve been using it constantly.

To keep things simple, I roasted broccoli in the oven and made jasmine rice in my rice cooker. Truly a set-it-and-forget-it meal.

Why Flank Steak Is So Great

Flank steak is one of my favorite cuts of beef to use for stir-fry or Asian-inspired meals. It’s:

✔ lean
✔ flavorful
✔ cooks fast
✔ slices beautifully for bowls

But there’s one VERY important rule…

Always slice flank steak against the grain

Flank steak naturally has long muscle fibers running through it. If you slice with those fibers, the meat will be tough and chewy. When you slice across the grain, you shorten those fibers and the steak becomes tender.

A good visual tip:
➡️ Look for the “lines” in the meat and slice perpendicular to them.

This one step makes a huge difference.

Flank steak is a go-to cut for quick meals because it’s lean, affordable, and incredibly flavorful. The key is slicing it thinly against the grain so the fibers break down and the meat stays tender.

🥢 Asian-Style Flank Steak Bowls with Roasted Broccoli & Jasmine Rice

Ingredients (Serves 4)

Steak & Sauce

1.5 lbs flank steak, thinly sliced against the grain
1/2 Tbsp avocado oil + 1/2 Tbsp sesame oil
¼ cup Trader Joe’s Soyaki sauce (or see below for gluten free alternative)
Salt, pepper, red chili pepper flakes, ginger powder & garlic powder to taste

Broccoli

2 small heads broccoli, chopped
1 Tbsp olive or avocado oil,
Salt & pepper

Rice

2 cups cooked jasmine rice (I cooked extra for leftovers and used ½ cup cooked per serving)

Optional toppings

Green onions • Sesame seeds • Sriracha sauce

Instructions:

1️⃣ Cook the rice

Make jasmine rice in a rice cooker or on the stove so it’s ready to go.

2️⃣ Roast the broccoli

Preheat oven to 425°F.
Toss broccoli with oil, salt, and pepper.
Spread on a sheet pan and roast 15–20 minutes until crispy on the edges.

3️⃣ Slice the flank steak (important!)

Look for the long “grain lines” in the meat and slice perpendicular to them.
Cutting against the grain keeps the steak tender.

4️⃣ Cook the steak

Heat a skillet or griddle over medium-high to high heat.
Add oil.

Season beef lightly with your seasonings.

Cook in batches so it sears, about:
⏱ 1–2 minutes per side

(If you overcrowd the pan, the meat steams and doesn’t get that wonderful brown color.)

5️⃣ Add broccoli and sauce

Turn heat to medium-med low.
Add cooked broccoli and ¼ cup Soyaki to the pan and toss all together.

6️⃣ Build the bowls

Add ½ cup cooked rice to each bowl
Top with roasted broccoli and steak over the top.
Garnish if you’d like

Serve immediately.

Gluten-Free Note

Trader Joe’s Soyaki is NOT gluten free because it contains wheat from soy sauce.

If you need a gluten-free alternative, try:

Coconut aminos
Garlic
Ginger
A splash of maple syrup or honey

This gives you the same sweet-savory teriyaki flavor without gluten.

Exact Macros Per Serving

Based on:

6 oz raw flank steak per person
½ cup cooked jasmine rice
~¾ cup broccoli
1 Tbsp Soyaki
~1 tsp oil absorbed

Per Serving:

Calories: 483
Protein: 40 g
Carbs: 36 g
Fat: 18 g
Fiber: 2.5 g

Why This Meal Works So Well In Midlife

I am always talking about the importance of fueling our bodies — not starving them. Meals like this support:

✔ muscle
✔ metabolism
✔ blood sugar balance
✔ satiety

Macros matter to many of us in midlife because we want meals that are both delicious and supportive of our goals. So I based the numbers here on real-world serving sizes — not tiny diet portions. Each bowl gives you about 40 grams of protein, which is ideal for satiety and muscle support.

Want more recipes? Grab my Week Night Recipe Guide for Empty Nesters.

Easy Asian-Style Flank Steak with Roasted Broccoli and Jasmine Rice