Honey-Garlic Beef and Broccoli Rice Bowls
Crumbly beef and bright green broccoli tossed in a glossy honey-garlic glaze over rice. Sweet, savoury and scoopable, ready in half an hour.
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
- Gluten-free Chinese
- Gluten-free Asian
Ingredients
- 1 lb ground beef
- 1 large head broccoli, in small florets
- 1.5 cups white rice, rinsed
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp honey
- 1 tbsp apple cider vinegar
- 1 tbsp arrowroot powder, stirred into 1/4 cup water
- 2 tbsp olive oil
- ¾ tsp salt
Method
- Simmer the rice in 3 cups water until tender.15 min timer
- Brown the beef in olive oil, breaking it up, until crumbly and browned.7 min timer
- Steam the broccoli over water until bright green and just tender.5 min timer
- Add garlic and ginger, then pour in the honey, vinegar, salt and arrowroot water; simmer until glossy.2 min timer
- Set aside the kids' share before the sauce, then toss the rest through the glaze and serve over rice.Kids’ plate comes out here
Kids’ plate: Beef and Broccoli Rice Bowls
On the plate: Plain crumbled beef, soft broccoli florets and rice, honey sauce on the side for dipping.
Make it a game: Broccoli trees grow in the rice forest — pick a tree and plant it in the beef ground below.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: The glaze is honey, garlic, ginger and arrowroot — no soy sauce anywhere in the bowl.
- Gluten-free: Arrowroot thickens the sauce instead of flour, and rice stands in for noodles.
- Kid (4–12): Broccoli trees and scooping rice make this one kids play with and eat; mild spice only.
- Toddler (1–3): Crumbed beef and soft broccoli chop easily; the sauce is mild and lightly applied.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes, Gluten-free Chinese recipes, Gluten-free Asian recipes.