High Protein Meal Prep on a Budget | $5 Per Portion | Beef and Broccoli Stir-Fry

By Chef Jack Ovens · 30 min

Ingredients

Instructions

1. Freeze the steak for 30 minutes, then thinly slice it.
2. Put the rice, cold water, salt and any aromatics in a saucepan over high heat. Stir to prevent clumps and bring to a boil.
3. Cover, reduce the heat to low and cook for 12 minutes. Turn off the heat, keep the lid on for 4 minutes, then remove the aromatics and fluff with a fork.
4. Whisk all the stir-fry sauce ingredients in a bowl: 1/3 cup (80 ml) low-sodium soy sauce, 1 tbsp (20 ml) Shaoxing wine, 1 tbsp (20 ml) mirin, 3 grated garlic cloves, 5 g grated ginger, 1 1/2 tsp cornflour, 1 tsp (5 ml) sesame oil and ground white pepper.
5. Place a wok over high heat. Add half the vegetable oil and the broccoli. Stir-fry for 4–5 minutes until lightly charred and slightly softened. Alternatively, lower the heat to medium, add a splash of water, cover and cook for 2 minutes until tender. Remove and set aside.
6. In the same wok over high heat, add the remaining oil and the steak in batches. Sear for 2 minutes until golden.
7. Return the broccoli to the wok, add the sauce and cook for 2 minutes until thickened. Check the seasoning and take off the heat. Add sesame seeds if you like.
8. Divide the rice among five 750 ml containers and top with the stir-fry. Let cool for 20 minutes, then cover and refrigerate for up to 3 days or freeze for up to 3 months.
9. To reheat, microwave in one-minute bursts until piping hot throughout.

Summarized from Chef Jack Ovens's video. Watch it for the details.

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