Cook rice as directed.
Add broccoli, onion, garlic, and water to saucepan. Cook on medium-high heat until water cookies off.
Add beef and stir occasionally until beef is cooked through.
Whisk all sauce ingredients (excluding protein powder). Whisk in protein powder until smooth.
Bring mixture to a boil then simmer for 5 minutes.
Serve with rice and top with red pepper flakes.