1000 meal prep recepies - with high protein low cost low calories
Welcome to a delicious and satisfying meal prep recipe that brings bold flavors and convenience to your weekly meal planning. This Korean beef stir-fry with rice is packed with vibrant vegetables and a savory sauce that guarantees to spice up your meals without sacrificing taste. Let’s dive into how to create this flavorful dish and prepare it for easy storage and reheating.
Key Takeaway
Discover how to make a mouthwatering Korean beef stir-fry meal prep that’s perfect for busy weekdays. Learn about the ingredients, cooking techniques, and storage tips to keep your meals fresh and enjoyable throughout the week.
Broccolini or Broccoli: 1 bunch (about 300 grams), sliced
Spring Onion (Scallion): 1, sliced (white and green parts separated)
Garlic: 5 cloves, minced
Ginger: 15 grams, minced
Sesame Seeds: For garnish (optional)
Korean Sauce
Low Sodium Soy Sauce: 100 milliliters
Rice Vinegar: 40 milliliters
Brown Sugar: 70 grams
Toasted Sesame Oil: 15 milliliters
Garlic Paste: From 5 cloves
Ginger Paste: From 15 grams
Crushed Chili Flakes: 1.5 grams (optional)
Rice
Jasmine Rice: 300 grams, washed
Water: 500 milliliters
Salt: To taste
Instructions
Prepare Rice:
In a saucepan, combine washed jasmine rice with water and salt. Bring to a boil, then reduce heat to low, cover, and cook for 12 minutes undisturbed. Let it rest covered for an additional 6 minutes, then fluff with a fork or spatula. Set aside.
Cook Korean Beef Stir-Fry:
Heat peanut oil in a large pan or wok over high heat. Add beef mince, spreading it evenly to sear for about 3 minutes until golden brown. Season with sea salt flakes and ground white pepper.
Add sliced onion and cook for 2 minutes, stirring occasionally. Add grated carrot, sliced broccolini, sliced red bell pepper, and white parts of spring onion. Season with additional sea salt flakes and ground white pepper. Cook for 2 more minutes, maintaining a slight crunch in the vegetables.
Prepare Korean Sauce:
In a bowl, whisk together low sodium soy sauce, rice vinegar, brown sugar, toasted sesame oil, garlic paste, ginger paste, and crushed chili flakes (if using). Mix until well combined.
Combine and Simmer:
Pour Korean sauce into the pan with the beef and vegetables. Stir to coat evenly and simmer for about 3 minutes until the sauce slightly thickens. Adjust seasoning if necessary.
Serve and Store:
Divide Korean beef stir-fry evenly into meal prep containers. Optionally, sprinkle with sesame seeds and green parts of spring onion for garnish.
Let the meal prep cool for about 10 minutes before sealing with lids. Store in the refrigerator for up to 5 days or freeze for up to 4 months.
Cost and Nutritional Breakdown
Korean Beef Stir-Fry
Ingredient
Cost Estimate (USD)
Calories (per serving)
Protein (per serving)
Beef Mince
$8.00
460
30g
Peanut Oil
$0.30
40
0g
Onion
$0.50
10
1g
Red Bell Pepper
$1.00
20
1g
Carrot
$0.30
10
0g
Broccolini
$2.00
20
2g
Spring Onion
$0.50
5
0g
Garlic
$0.30
10
0g
Ginger
$0.30
5
0g
Soy Sauce
$0.50
10
1g
Rice Vinegar
$0.20
5
0g
Brown Sugar
$0.20
60
0g
Sesame Oil
$0.40
120
0g
Jasmine Rice
$1.00
200
4g
Note: Costs and nutritional values are approximate and may vary.
Serving and Enjoying
Serving: Enjoy this savory Korean beef stir-fry with rice for a flavorful meal that combines tender beef, crisp vegetables, and a tangy-sweet sauce. The combination of garlic, ginger, and chili gives it a perfect balance of flavors.
Storage: Refrigerate meal prep containers for up to 5 days or freeze for up to 4 months. Reheat in the microwave or on the stovetop until heated through for a quick and delicious meal.
Explore the convenience of preparing ahead with this Korean beef stir-fry meal prep, ensuring your lunches or dinners are always packed with flavor and nutrition. Perfect for those looking to enjoy homemade meals without the hassle of daily cooking.