Firecracker Beef and Broccoli Meal Prep: Low Carb, High Protein Recipe

Discover how to prepare a flavorful and nutritious meal prep option with firecracker beef and broccoli, accompanied by cauliflower rice. This recipe is budget-friendly, easy to make, and ideal for those seeking a low-carb, high-protein meal solution.

Key Takeaway

Learn how to create a delicious firecracker beef and broccoli meal prep bowl that’s packed with flavor and nutrients. Perfect for those looking to balance their diet with a savory, spicy, and satisfying dish.

Ingredients and Preparation

Firecracker Beef and Broccoli

• Broccoli: 2 heads, florets and stems sliced
• Garlic: 4 cloves, minced
• Ginger: 10 grams, minced
• Beef Mince: 1 kilogram (18% fat)
• Peanut Oil: 1.5 tablespoons
• Sea Salt Flakes: To taste
• Black Pepper: To taste
• Chili Flakes: 1 teaspoon (optional)
• Spring Onion (Scallion): For garnish (optional)

Firecracker Sauce

• Light Soy Sauce: 70 milliliters
• Apple Cider Vinegar: 70 milliliters
• Sriracha Sauce: 90 grams
• Brown Sugar: 35 grams

Cauliflower Rice

• Cauliflower: 1 head, chopped
• Sesame Oil: 7.5 milliliters
• Sesame Seeds (White and Black): For garnish (optional)

Instructions

1. Prepare Broccoli and Cauliflower Rice:

• Slice broccoli florets and stems. Cut stems into even-sized pieces.
• Chop cauliflower into chunks and blend into coarse rice texture.
• Saute cauliflower rice in a pan with sesame oil, sesame seeds, ginger, sea salt flakes, and black pepper.

1. Cook Firecracker Beef:

• Brown beef mince in a large pot with peanut oil. Season with sea salt flakes.
• Add minced garlic, broccoli (including stems), chili flakes (optional), sea salt flakes, and black pepper.
• Stir-fry for 5 minutes until broccoli starts to soften.

1. Prepare Firecracker Sauce:

• Mix together light soy sauce, apple cider vinegar, sriracha sauce, and brown sugar in a bowl.
• Add sauce to the pot with beef and broccoli. Bring to a boil and simmer for 2-3 minutes until sauce thickens.

1. Serve and Store:

• Divide cauliflower rice and firecracker beef and broccoli into meal prep containers.
• Garnish with spring onion or scallion (optional).
• Store in the refrigerator for up to 4 days or freeze for up to 4 months (using vacuum-seal method).

Cost and Nutritional Breakdown

Firecracker Beef and Broccoli

Ingredient	Cost Estimate (USD)	Calories (per serving)	Protein (per serving)
Broccoli	$2.50	–	–
Garlic	$0.50	–	–
Ginger	$0.30	–	–
Beef Mince	$9.00	–	–
Peanut Oil	$0.20	–	–
Soy Sauce	$1.00	–	–
Apple Cider Vinegar	$1.00	–	–
Sriracha Sauce	$2.00	–	–
Brown Sugar	$0.20	–	–
Cauliflower	$2.00	–	–
Sesame Oil	$0.30	–	–
Sesame Seeds	$0.50	–	–

Note: Costs and nutritional values are approximate and may vary.

Serving and Enjoying

• Serving: Enjoy the firecracker beef and broccoli alongside cauliflower rice for a spicy, flavorful meal prep option. Customize with additional garnishes like sesame seeds and spring onions for added texture and taste.
• Storage: Properly stored, these meal prep containers will keep your meals fresh and flavorful, making them perfect for busy schedules or planned lunches.

Explore the rich flavors of firecracker beef and broccoli with cauliflower rice to create a satisfying and nutritious meal prep dish. This recipe offers a balance of protein, vegetables, and bold flavors that are sure to make mealtime enjoyable and convenient. Whether you’re preparing ahead for the week or looking to try something new, this recipe is a great addition to your culinary repertoire.