Meal Prep Beef & Broccoli
Meal Prep is the process of batch preparing food. This can be especially useful in busy periods of life, for people tracking macronutrients or just for being extra prepared for the week ahead. It’s great not having to think about lunch the next day, knowing that you have something ready to go in the freezer. It’s also great for saving money, as it’s a lot less tempting to reach for takeaway when you have a meal already prepared and ready to eat.
This Beef & Broccoli recipe is a firm favourite because it freezes and reheats really well and it’s a nutritionally balanced meal. High in Protein and moderate in carbohydrate. The amount of rice can be adapted easily to suit your macros or substituted with an alternative carb source quite easily.
Choosing a leaner cut of beef for this stir fry is best. The strips are cut finely and marinated in a mixture of cornflour, rice wine, soy sauce and sesame oil. When stir fried over high heat the meat retains moisture, flavour and tenderness. See the notes below for further instructions on how to apply the velveting technique used by many take-away restaurants prior to marinading for extra tender meal prep beef.
For more quick and easy recipes, check out the weeknight tag. Otherwise, if you’re looking for more asian inspired recipes, the full collection can be browsed on our main meals recipe page.
Meal Prep Beef & Broccoli
Combine sliced beef and marinade ingredients and let sit at room temperature for 30 minutes.
Heat a non-stick Wok over high heat and fry off the beef in batches so that it browns evenly.
Combine the Oyster Sauce, Soy Sauce, Ginger, Garlic & Brown Sugar and add to the wok with the Broccoli and Spring Onions.
Once the sauce is bubbling, add the beef strips back in and toss to combine
Serve with Rice. If using for meal prep, freeze individual portions until ready to use.
Ingredients
Directions
Combine sliced beef and marinade ingredients and let sit at room temperature for 30 minutes.
Heat a non-stick Wok over high heat and fry off the beef in batches so that it browns evenly.
Combine the Oyster Sauce, Soy Sauce, Ginger, Garlic & Brown Sugar and add to the wok with the Broccoli and Spring Onions.
Once the sauce is bubbling, add the beef strips back in and toss to combine
Serve with Rice. If using for meal prep, freeze individual portions until ready to use.
Notes
Recipe Notes
This is a great freezer meal and therefore great for meal prep. Best to reheat thoroughly from frozen.
An average head of broccoli is 400g so you will need 2-3 depending on their size. Slice off the florets and either discard the stems or save to spiralize into noodles for later.
Microwave in a lidded container with 2 inches of water for 5 minutes.
Allow to Steam a further 5-10 minutes and then check for tenderness.
For that traditional chinese takeaway texture in your meal prep beef, sprinkly 1tsp of bicarb soda over the beef strips and allow to sit at room temperature for 10 minutes.
You can then rinse this off before continuing with the recipe instructions to marinade the meat.
Key Ingredients
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