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

soy sauce

🥗Healthier: low-sodium soy sauce

💰Cheaper: tamari

Low-sodium soy sauce reduces sodium intake while maintaining flavor.

cornstarch

🥗Healthier: arrowroot powder

💰Cheaper: flour

Arrowroot powder is a gluten-free thickener.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil offers a healthier fat option with a different flavor profile.

beef broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasoning

Vegetable broth can reduce calories and is suitable for vegetarian diets.

Place the steak into the freezer for 30 minutes before starting the prep. Remove and thinly slice.

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.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens