Australian🥩 Meat

Sticky Garlic Beef Stir-Fry with Jasmine Rice and Broccoli

Name: Sticky Garlic Beef Stir-Fry with Jasmine Rice and Broccoli
Total time: 30 min
Yield: 5 servings
Cuisine: Australian
Ingredients: 800 g Lean Beef Mince; 4 Garlic Cloves; 100 ml Low Sodium Soy Sauce; 40 g Honey; 1 tbsp Peanut Oil; to taste Salt and White Pepper; 300 g Jasmine Rice; 550 ml Cold Water; a pinch Salt; 1 Broccoli

⏱ 30 min🍽 Serves 5

A quick and flavour-packed meal-prep dish combining sticky garlic beef with jasmine rice and steamed broccoli. Made with just 10 simple ingredients in under 30 minutes, this high-protein meal is perfectly balanced and reheats beautifully throughout the week.

High-proteinLow-cal

Adapted from a video by Chef Jack Ovens

Meal Prep For The Week In 30 Minutes | Sticky Garlic Beef Stir-Fry

Watch on YouTube

Ingredients

Lean Beef Mince5% fat content800 g
Garlic Clovesminced or grated4
Low Sodium Soy Sauce100 ml
Honey40 g
Peanut Oilor use spray oil to reduce calories1 tbsp
Salt and White Pepperto taste

Steps

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1
Add washed jasmine rice to a saucepan with cold water and a pinch of salt. Bring to a boil on high heat until bubbles form around the edges, then cover, reduce heat to low, and simmer for 12 minutes.
2
Prepare the broccoli by cutting florets away from the core and removing the woody end of the stem. Trim all florets to the same size for even cooking. The whole stem is edible and nutritious—peel the outer layer if desired or use it as-is—and cut into bite-sized pieces.
3
Fill a saucepan halfway with water and set a steamer basket on top. Once the water boils, add broccoli, cover, and steam for 5 to 6 minutes until tender.
4
Once the rice finishes cooking, remove from heat but keep the lid on for another 4 minutes. Carefully remove the lid and fluff the rice with a fork or spatula to separate the grains.
5
Make the sticky garlic sauce by combining low sodium soy sauce, honey, grated garlic cloves, and white pepper to taste. Whisk thoroughly to break up the garlic and incorporate the honey evenly.
6
Heat a large pan or wok on high heat until it just starts to smoke. Add peanut oil and the lean beef mince, spread it out, and let it sit for about 1 minute. Then stir and cook for 6 to 7 minutes, allowing the water to evaporate completely, until the meat is no longer pink. Season with salt and white pepper to taste, being careful not to over-salt since soy sauce will be added.
7
Give the sauce a quick whisk and pour it into the pan with the beef. Cook for 1 to 2 minutes, allowing the honey to caramelize into a glaze that coats the meat evenly. Make sure all excess moisture has evaporated so the sauce adheres properly.
8
Add the steamed broccoli and stir everything together, ensuring all pieces are well coated with the sticky sauce. Add a splash of dark soy sauce if you prefer a deeper colour.
9
Divide the beef mixture and rice evenly among five 750 ml meal-prep containers. Either weigh everything and divide by five, or portion by eye.
10
Store containers in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat as needed.

Sticky Garlic Beef Stir-Fry with Jasmine Rice and Broccoli

Ingredients

Steps

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