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

Byamazingfoodstv


Learn how to meal prep a high protein meal on a budget with this Beef and Broccoli Stir-Fry recipe! Each portion is only $5, perfect for those looking for cheap meal prep ideas. Save money and eat delicious and healthy foods with this easy recipe!

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➖ Timestamps ➖

00:00 | Intro
00:20 | Broccoli
00:59 | Steak
01:52 | Stir Fry Sauce
02:50 | Jasmine Rice
04:11 | Stir Fry
06:35 | Portioning
06:56 | Storage & Reheating
07:13 | Dig In

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➖ Recipe ➖

Ingredients – 

Broccoli & Steak – 

2 Tbsp (40ml) – Vegetable Oil 
1kg (2.2lb) – Rump Steak, Thinly Sliced 
2 – Large Heads of Broccoli, Cut Into Florets & Stems 

Stir Fry Sauce – 

1/3 Cup (80ml) – Low Sodium Soy Sauce 
1 Tbsp (20ml) – Shaoxing Wine 
1 Tbsp (20ml) – Mirin 
3 – Garlic Cloves, Grated 
5g (0.2oz) – Ginger, Peeled & Grated 
1 1/2 tsp – Cornflour or Starch 
1 tsp (5ml) – Sesame Oil
Ground White Pepper

Jasmine Rice – 

300g (10.5oz) – Jasmine Rice, Washed
550g (550ml) – Cold Water 
Salt To Taste 
Aromatics (Optional)

Garnish – 

Sesame Seeds 
Spring Onion (Scallion)
Chilli 

Method – 

Place the steak into the freezer 30 minutes before starting the prep. Remove and thinly slice. Freezing helps create even slices and allows for thinner slices to be made. 

Place a saucepan over high heat. Add in the rice, water, salt and optional aromatics. Mix to combine to prevent clumps and bring to a boil. Place on a lid, reduce the heat to low and cook for 12 minutes. Turn off the heat, leave the lid on for 4 minutes, and then remove the aromatics and fluff with a fork. Set aside until ready to serve. 

Add all the stir-fry sauce ingredients in a bowl and whisk to combine. Set aside. 

Place a wok over high heat. Once hot, add half of the oil and the broccoli. Stir fry for 4-5 minutes or until lightly charred and softened slightly. You can also lower the heat to medium, add a splash of water, cover with a lid, and cook for 2 minutes or until the broccoli has softened to your liking. Remove from the wok and set aside. 

In the same wok over high heat, add the remaining oil and the steak slices. Do this in batches. Sear the steak for 2 minutes or until golden. Add the broccoli and sauce and cook for 2 minutes or until the sauce has thickened. Check the seasoning and remove it from the stovetop. You can add sesame seeds at this point if you prefer. 

Serve the stir fry over the jasmine rice in 5x 750ml meal prep containers. Let cool for 20 minutes, then place the lids on and store in the fridge for up to 3 days and in the freezer for up to 3 months. To reheat, simply place the containers in a microwave and heat in one-minute bursts until completely hot. Dig in. 

Recipe Notes –

Shaoxing Wine is a Chinese wine made from fermented rice. It is commonly used in Chinese cooking, usually in sauces or marinades. Shaoxing wine can be substituted for 1 part rice vinegar to 3 parts water. So for this recipe, use 1 tsp (5ml) rice vinegar and 3 tsp (15ml) water or stock.

Mirin is a Japanese rice wine similar to Sake. Mirin has a lower alcohol level than Shaoxing wine but contains more sugar. For those that can’t consume alcohol, it can be substituted for 1 part sugar to 3 parts vegetable or chicken stock, so for this recipe, use 1 tsp (4g) brown sugar and 1 Tbsp (20ml) stock.

Video Created, Produced & Hosted By
Jack Ovens

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48 Comments

  1. Thanks for your work. i always hated cooking and was really bad at it until i discovered yout meal prep series, i now cook twice a week, i lost wieght and my wife loves the food too. thanks so much, my daily life improved greatly.

  6. Thanks for the recipe! Learn from my mistake – after searing the broccoli and beef, I returned the broccoli to the bottom of the wok, underneath the meat. When I added the sauce, all the broccoli absorbed the sauce and barely any of the sauce made it into the meat.

  18. This beef and broccoli stir-fry is a total lifesaver. Quick, easy, and packed with flavour. Love that it's budget-friendly too. Perfect for meal prepping. Have you tried swapping out the beef for tofu or chicken? Would love to hear your thoughts on that. Also, any tips for making the sauce extra thick?

  26. Delicious 😋. love your bulk cooking videos and all your tips and trick, so educational. I also have those Luvele containers, and they are fabulous (as well as their appliances). I can't wait for your cookbook to arrive! Love from Perth❤

  39. Can you please explain how to use bicarbonate of soda to tenderise beef, as you mentioned in this video?

    Do you simply sprinkle the bicarbonate over the meat, massage it in and then leave the meat for around half an hour – or do you leave it for longer?

    Then, before cooking, do you rinse the bicarbonate of soda from the meat using water or do you just cook it with the bicarbonate still ‘on’ the meat?

    I would appreciate an explanation.

    Great recipe. Thanks.

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