Sticky Garlic Beef Stir-Fry Meal Prep
A quick and flavour-packed meal prep recipe featuring sticky garlic beef, perfectly cooked jasmine rice, and vibrant steamed broccoli. Just 10 simple ingredients, ready in under 30 minutes, and designed to hold its flavour and texture for days. Perfect for balanced, high-protein weekday lunches or dinners.
Sticky Garlic Beef Meal Prep
Ingredients
Beef & Garlic Sauce
- 800g (1.7lb) - Lean Beef Mince
- 4 - Garlic Cloves, Minced or Grated
- 100ml (100g) - Low Sodium Soy Sauce
- 40g (1.4oz) - Honey
- 1 Tbsp (20ml) - Peanut Oil
- Seasoning To Taste
Jasmine Rice
- 300g (10.5oz) - Jasmine Rice, Washed
- 500ml (2 Cups) - Cold Water
- Salt
Broccoli
- 1 - Large Head Broccoli, Florets and Stems Trimmed
Method
Cook the rice
- Rinse the jasmine rice under cold water until the water runs mostly clear. Place the rice into a saucepan with the cold water and a pinch of salt. Bring to a boil, cover and reduce heat to low. Cook for 12 minutes. Turn off the heat and let it steam for 4 minutes. Remove the lid, fluff and set aside.
Prepare the broccoli
- Cut the broccoli into evenly sized florets. Trim off the woody end of the stem, peel away the tough outer layer (optional), and slice the tender inner stem into thin rounds. Steam all parts over boiling water for 4–5 minutes until just tender and vibrant. Set aside uncovered.
Make the sauce
- In a small bowl, whisk together soy sauce, honey, minced garlic and ground white pepper until fully combined. Set aside.
Cook the beef
- Heat the neutral oil in a large pan or wok over medium-high heat. Add the beef mince and a small pinch of salt. Let it sear undisturbed for 1 minute, then break it up and continue cooking for 7–8 minutes until evenly browned.
Add the sauce & Broccoli
- Pour the prepared sauce into the pan with the beef and add the broccoli. Stir well and cook for 2 minutes, allowing the sauce to reduce and coat the beef and broccoli in a glossy glaze.
Assemble
- Portion into five containers. Let cool slightly before placing on the lids. Dig in.
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Store in airtight containers in the refrigerator for up to 4 days. For longer storage, freeze for up to 4 months. Allow the meals to cool completely before sealing and refrigerating or freezing to prevent excess moisture buildup.
Reheating Instructions
For best results, reheat in the microwave. Add a splash of water over the rice and beef to maintain moisture, then cover and heat for 2–3 minutes, stirring halfway through until piping hot. If reheating from frozen, thaw overnight in the refrigerator before heating.
Watch How To Make The Recipe
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