Meal Prep For The Week In 30 Minutes | Sticky Garlic Beef Stir-Fry
Make this quick and flavour-packed Sticky Garlic Beef Stir-Fry with jasmine rice and steamed broccoli — perfect for a week of high-protein, balanced meals.
This recipe uses just 10 simple ingredients and takes less than 30 minutes from start to finish. You’ll learn how to perfectly cook jasmine rice on the stovetop, steam broccoli so it stays vibrant and tender, and make a sticky garlic glaze that coats the beef beautifully.
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🧾 Recipe & Nutrition:
Makes 5 Servings
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
#mealprep #beefstirfry #highproteinmeals
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I can't believe I'm finally seeing someone salting their plain white rice. Finally! Yeees!
Very authentic.
Looks really good but i wont eat microwave food.
That vase seems to be the least practical salt container in history.
Eddie Abbew would tell you to wake the fck up ..
Straight to the point, love that!
I can t stop smiling watching this
My Hexclad 14" Hybrid Pan got delivered today. Seasoned it before going to the grocery store to buy all the ingredients I was missing for this recipe. I am looking forward to cooking this meal prep! 👨🍳 Cheers, mate!
Looks really good 😊
You really need to get a zojirushi rice cooker. Uncle Roger is crying.
I mean no offense but how is the 51g protein possible? Let's say the broccoli head has about 10g, the jasmin rice has 8g per 100, so 24g (which is beeing generous).. thats 34-255g = roughly 221g (Protein) left for the meat.. that means theres about 26-27g of protein per 100g of ground beef??? That's quite far fetched or did I miss something?
Hi Jack, your recipes are always short and to the point. Love them. Keep going 😎
The broccoli looks really green and yummy. I could eat that all by itself, no meat necessary. Thank you Jack. X
0:01 “most easy” or “easiest” would be correct
This looks amazing!
Life can't be this easy, can it? Thank you Jack. I've been looking for meal preparation ideas 💡. You've nailed it. Thanks for sharing mate. 😊
That shot of you eating the food was horrible
I’d use basmati rice. Don’t like the taste of jasmine rice.
Thanks! this is sick, but if your bulking like me how would u add calories to it? id like to get it to around 900-1000 calories if possible
guys, what's your preferred way of heating prepped meals?
I just wanna say, I love that a lot of your recipes feature rice – and as a South Asian that helps me a LOT because I friggin' love rice! And I very much appreciate how you explain the way you cook rice, for those who are unfamiliar with it, it helps tremendously and hey, our rice lovers club grows!!
Can't wait to try this one out!
I have hot honey. That okay?
Half full half empty 😂😂😂😂😂😂😂🏴🔥
"Depending on your view on life.." LOL! The recipe is in the queue for tomorrow!
Are your pots and pans hexclad and do you recommend them ?
Looks so delicious Chef Jack 😋😋
Ground beef!!! Thank you sir.
Looking forward to trying this one bud.
ps.: 100g ≠ 1.7 lbs of mince … need 900g more 😅
Hey chef jack. Online states that meat doesn’t last in the fridge any longer than 4 days. Is there a risk eating that meal prep container on the 5th day?
Thanks for these as always 👊🏿
Soy, honey, garlic what’s not to like ❤️👍🇬🇧
Enjoying your content. Please tell me where you got those sexy pans❤
Yummy 😋
Cooking deactivates broccoli sulforaphane, the healthiest compound on earth, you can reactivate it with mustard seed or eat raw.
At last someone who can cook without plunging everything into 3 litres of cooking oil. Just see some one cook egg fried rice with chips and curry sauce, it was basically a heart attack on a plate.
Looks easy, Chef! Thanks for the recipe!
That would certainly make a quick and tasty dinner. I've got a small pack of mince in the freezer so will use it tonight. I love eating the stalks from the broccoli raw, as well as those from a white cabbage. I eat Brussel sprouts raw too, my friends just look at me and shake their heads 😄😄!
The comment on filling the sauce pan half full or half empty got me.
Depending on your view on life 😅. You seem an always half full type of guy. Keep it up
Inspired!
Sounds good Jack 👍🇬🇧
Thank you Jack sounds yummy 😊
That sounds so delicious and so quick to cook. Chef Jack I love this one..this might be a good one to do when short on time too for a meal. Thanks for another bonza video Chef 👨🍳