Meal Prep For The Week In Under An Hour | Beef Stir Fry Recipe
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- Опубликовано: 8 янв 2023
- This Korean-style beef stir fry is easy and cheap to put together and will set you up for the week in under 45 minutes. It's packed with flavour, texture, and nutrients to give you the energy to get through the day. Please enjoy.
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Ingredients -
1 1/2 Tbsp (30ml) - Peanut Oil
1kg (2.2lbs) - Beef Mince (Ground Beef)
1 - Brown (Yellow) Onion, Thinly Sliced
1 - Red Bell Pepper (Capsicum), Thinly Sliced
1 - Carrot, Washed & Grated
1 - Bunch Broccolini, Chopped (300g - 10.5oz)
Seasoning To Taste
Sauce -
100ml (100g) - Low Sodium Soy Sauce
2 Tbsp (40ml) - Rice Vinegar
70g (2.4oz) - Brown Sugar
3 tsp (15ml) - Toasted Sesame Oil
5 - Cloves Garlic, Minced
15g (0.5oz) - Ginger, Minced
1/2 tsp (1.5g) - Chilli Flakes (Optional)
Seasoning To Taste
Garnish
1 - Spring Onion, Sliced (Optional)
Sesame Seeds To Taste (Optional)
Jasmine Rice
300g (1 1/2 Cups) - Jasmine Rice, Washed
500g (2 Cups) - Cold Water
Salt To Taste
Recipe Notes -
Always freeze before 3 days if you know this won’t be eaten before then. I said 5 days in the video but disregard that and stick to 3.
#mealprep #highprotien #stirfry 
Хобби
Head over to my new meal prep channel - Prep It, for all the latest meal prep recipes and ideas.
youtube.com/@prepitbycjo?si=oz1Olr2IyYKFsvaj
I’ll see you there ❤
As a shift worker, these videos are a life saver.
So many of my colleagues will buy meal deals or takeaways on shift, whereas your meals are healthy, tasty, and keep me full for most of the day.
Keep up the good work!
That’s so good to hear! Glad it’s helpful to you and you’re enjoying the recipes
Just curious, what do you mean shift worker? Like you just have a job…?
Amen. Another brown-bagger here.
On the days I go out for lunch, I'll end up spending $5-10 for a sandwich or tacos. Mostly junk. This would cost about $2, taste better, and be healthier. Also, no scrambling through traffic and scarfing down food to get back to the grind: after eating, I chill for 45 minutes.
@@ChefJackOvens hi! Great recipes. How should I store that meal for 5 days? I can't seem to find info about that.
@Tyler J no. It normally means you work long shifts which also includes unsociable hours. So someone who works a 9 to 5 is not classed as a shift worker.
I think this is my first time seeing your channel, but I'm a huge fan of the presentation and efficiency with which you went through this recipe. less than 8 minutes, all important information included, just overall really great stuff. I'm going to see what other meal prep recipes you have now. Keep it up, sir!
Much appreciated! Thank you very much. Glad you enjoyed it
I just did it; this is the most delicious thing I ever cooked in my whole life. thank you
Wow! That’s so good to Hear! Glad you love it. Thank you 🙏
Lol you must not have cooked very much in your life😂😂😂🤷♂️
@@mercedes.justin4777 or maybe he only prefers quality cooking, not garbage like you 🤣🤣🤣
I love how you don't just say chop up an onion. You explain the proper precise way to chop an onion very quickly. Love your videos. great work here.
First video of the year! Please enjoy.
Ps, I made a mistake at around the 3 minute mark with loud music. I’m trying my best to sort it out without having to take the video down. Sorry about that 🙏🙌
No worries. I was so concentrated on the directions and flavorful food, didn't notice a thing🤣🤣🤣 LOOKS SO DELICIOUS
Oh thank goodness . You know my feelings about the music😵💫😬😅
Could you do a cheeseburger rice bowl meal prep? Seen a few examples with meal prep companies
I thought another app was playing the music so I paused the video lol but we could still hear ur instructions so all good! 😊👍 Thanks for another awesome recipe!
I was too busy drooling 🤤 thinking about that food to notice music 😆
As a student studying abroad and only having one portable stove this recipe is a lifesaver! Would love to see more one pot meal preps!
i've become addicted to wraps. i buy red onions, slices of meat, and cheese, i also make up a chilli sauce £1 and add peri peri to spice up the sauce.
i place a flat wrap tortilla bread into an airfryer, push in the huge circle, and form a nest. add a slice of cheese, and cook for one minute. the cheese melts.
pull out the bread with care, and add your meat, your slices of onion, maybe a dill pickle? and add the chilli-peri sauce. its a home made kebab?
it takes three minutes to make? and it is delicious. you could complicate it? add lettuce? but lettuce is fugitive? it goes off quickly.
this is quickly assembled, tv adverts are on... you get back in time to see the film continue.
tortilla breads? shoved into airfryer. cheese.. and quickly slice the onion and meat.
it's bloody simple and you don't eat much shit? only the wheat bread?
try it MOFO
my brother 2 pots are required
These videos are amazing stuff and I want to thank you for all the work you put in it in order to make them amazingly clear, professionnal and really confortable to watch.
I appreciate it a lot and I think others would agree ! Thanks !
I made this for my meal prep this week and it is honestly so delicious! Super easy to make, budget friendly, and really filling! Thanks Chef!!
I just love all your very precise instructions . No-one else out there does it as well as you do . Thank you 🥰
So good mate. Life can get busy but your diet is so important. Really like the nutrition info on the thumbnail and through the clip.
I’ll be adding this to my Sunday meal prep ritual.
This is just heaven! Absolutely love the channel. Thank YOU!
Finally a cooking channel that doesn't overly use quick cuts and ASMR! You got yourself a subscriber
I made this and followed the instructions and ingredients amount precisely. It was AMAZING. Quite cheap to make at home and more delicious than going out to eat. Thank you so much for this recipe, it's going into the rotation for sure.
I don't think I've ever seen such a concise and thorough recipe video on RUclips. Superb work.
Really appreciate that! Thank you 🙏
This was honestly the most flavourful mealprep i have ever had. Also really beginner friendly which i love!
I love recipes like this. There's a lot of meat and seasoning and you don't even realize while you're eating how many vegetables there are too. It's a nice trick to make yourself eat healthier even if you aren't fond of veggies.
This is class! Just made it and it's delicious - thank you for putting such specific cook times for each stage it's so helpful for someone who's cooking skill is limited to breakfast 🤣
I'm pretty lousy at cooking, but I tried this one out for myself and am amazed! Its super flavorful and very easy to make! Gets me excited about trying more recipes and start to really cook for myself! Thanks for this concise, informative video and the amazing recipe!
Subscribed. I usually hate cooking videos that are over 2 minutes long, but yours are straight to the point and provide all the necessary information along with macros. Keep it up 👍 Definitely trying this Beef recipe this week.
i cannot express my gratitude enough Jack. Your weekly meal prep series is a life changer for me. Basically taught my good self how to plan and prepare meals well ahead of time, whereas before i would just buy enough ingredients for 1-2 meals. I now find I only have to buy the raw ingredients nowadays. The sauces I can make on demand, now that following your recipes has built up my larder. Keep up the excellent work.
First video I’ve seen if yours. Instantly subscribed. I liked the format of the video, macros listed and it looks delicious! I’m a picky eater but even I want to try this (minus the peppers I don’t like spicy).
Going to take a look at other videos as I’m trying to meal
Prep for the first time
You really have a talent! Your meal preps have been the best hands down!! There is something you’re doing with the food combos and the flavors. I don’t know what it is but I notice when I make your meal preps it’s controlled my snacking between meals or overeating. Not only do your meal prep seem to be filing but also help saiety which is huge when your tryna meal prep and working on managing a healthy weight. Thank you for sharing your talent!
Tried 2 recipes from your meal prep serie including this one and I love them! Very easy and tasty. I'm now addicted to ginger and I own a rice cooker. Best purchase ever! Thanks for the quality content!
My husband is obsessed with this for his meals now. So easy to make and beyond flavourful!!! Thank you so much!!!
Suggest that you can replace beef Mince to thin sliced beef, which you will have more texture. The recepit looks like a modified japanese Gyudon (Japanese Beef Rice Bowl).
Appreciate the effort you put into these vids mate! Food looks great too
Thank you very much 🙏
Thanks for sharing this. Looks easy and delicious. You're the man! Will definitely give it a go.
Brilliant - ta so much! Lovely to see a proper chef who knows what he's doing, doesn't faff around and who also remembers to give good advice about re-heating! Thanks again - made my day 🙂
I made this last night and it was absolutely delicious. I've been messing around with a few different variations of this recipe for a while but this is the one I'm going to be sticking with. The texture of the beef + the rice + the crunch of the veggies was fantastic and the sauce's flavor was well-developed but not overpowering.
The video was also very easy to follow along!
Your first recipe video in 2023...as always so quick, easy and looks delicious... Thank you Chef Jack... here's to a rocking New year 🎉
Thank you smita! Have a great 2023 too 🙏🙏
I made this tonight (used 2g of chili flakes) and it was absolutely delicious. Thank you so much for your content. I've been lifting weights and taking my health more serious and your channel has been a saving grace. Helps taking stuff to work and staying true to my diet.
Just got into your channel and this was my first dish I tried. Me and my partner absolutely loved it. The sauce is amazing.
Thank you for sharing this.
Holy crap this was incredible, I tried it tonight and the flavour of the dish was so well-balanced and tasty, thank you so much!!!! Def earned a loyal subscriber😍😋
I find adding the carrot when frying the beef gives it a really nice sweetness. Also a mix of sesame, sunflower and chia seeds is tops.
I know what I’m doing for next weeks meal prep!! This looks absolutely delicious.
I started mealprep today for the first time. This is absolutely delicious and keeps me full until evening. Thank you very much. I will try more of your recipes.
Beyond thankful i stumbled across your videos. Your videos are gonna allow me to take my fitness journey to the next level. My diet has always been the thing to hold me back.
Such easy to follow directions. Just want to say thank you so much!
Thank you so much Juan! I really appreciate your kind words and I’m so glad it’s been helping you out and you’re enjoying it. Fantastic! 🙌🙌
Okay, this one blew me away. I just made this after my evening shift, and I just couldn't help myself and eat a bit of it in the night. Can't wait for lunch tomorrow !!
Looks fantastic and I will be making this. Thanks for the recipe Chef!
Batch cooked this for a second time. This is undoubtedly our favourite of all your meal preps - and we are fans of all of them! For others yet to cook this, we found the mince too much, so for 2nd batch we halved the mince, increased to 2 peppers and used a bit more carrot. Found it much better with more veg and less protein but as always needs to be balanced for your diet (we could lose a few pounds!!!). Thanks again Chef!
Jack, you have done it again. This looks amazing, cannot wait to try. Thankyou for all the inspo
Thank you very much
I found your channel a little over a month ago. Life changing for my wife and I. I work shift work and meal prep is always a challenge. I’ve eaten better in the last month than I have for a long time. All your recipes are great and so simple!
Fantastic to hear! So glad you and your wife are enjoying the recipes. Thank you 🙏
i work the 5 shift meaning 2 days morning , 2 midday's and 2 nights .
there is no difference in the amount of hours u work each day, its only different times, u can easily make new food every day.. no need 2 prep.
i mean i do it 2.
Just want to say thank you. I made this earlier and it's an absolute life saver. It tastes absolutely amazing! (although for my sauce I used soy sauce, beef stock, hoisin sauce, chilli flakes and garlic)
I love how each step was simplified and explained
I've left one out and put the others in the freezer. I'm hoping they keep okay to use later. Thank you so much
Made this today. Came out awesome. Delicious and fresh and it’s just my kind of meal. Great flavors.
I made this for my first actual attempt at meal prepping for the week. Trip Report: it's pretty good! Definitely more filling than I was expecting, and the total prep time went by fast. One thing maybe not apparent from the video is that if you follow along and pause when you need to, the timing for the rice, source, stir fry etc works out and at the end of the video you should be nearing the end of the meal prep.
9/10 would eat again. Hat tip to the clear, detailed instructions that didn't have me going "uhh wait how much?" at any point.
Big fan of this, it's ridiculously delicious.
You do a great job of editing and presentation. Top notch all around.
Really appreciate that! Thank you 🙏
Just did my first ever full week meal prep with this and dear lord this tastes AMAZING! Thank you.👌
Love your recipes !! And is actually makes cooking a joy for me and my son is very happy to have these meal preps for his school lunch. Thanks
As a college student, this is AMAZING! I can't wait to make this when the semester starts for me!
i've become addicted to wraps. i buy red onions, slices of meat, and cheese, i also make up a chilli sauce £1 and add peri peri to spice up the sauce.
i place a flat wrap bread into an airfryer, push in the huge circle, and form a nest. add a slice of cheese, and cook for one minute. the cheese melts.
pull out the bread with care, and add your meat, your slices of onion, maybe a dill pickle? and add the chilli-peri sauce. its a home made kebab?
it takes three minutes to make? and it is delicious. you could complicate it? add lettuce? but lettuce is fugitive? it goes off quickly.
this is quickly assembled, tv adverts are on... you get back in time to see the film continue.
tortilla breads? shoved into airfryer. cheese.. and quickly slice the onion and meat.
it's bloody simple and you don't eat much shit? only the wheat bread?
try it MOFO
Being a shift worker, I love/hate meal prep. 😉 But it is such an easy, economical way to stay well fed, and steer away from fast food/junk food that many other co-workers eat (but then....they are much younger than me too)
Having watched your awesome video here keeps me inspired. Such a great meal - well presented video and easy to follow instructions. Love seeing the macros as well 😍❤💜
Another subscriber gained. Look forward to more new meal ideas. Keep up th e awesome work (mahi)
Practical Choice.
Clear Communication delivery.
Delicious and Do-Able and good nutritional information meals for prep.
Excellent quality video.
Just made these last night and they are fantastic! Great recipe!
Your voice is so soothing you don't need music in the background. Or did I miss something about the added music those 2 seconds? 🤔
That was an accident. I’m trying fix that loud music part without taking the video down 🙏🙏
LOL I came on to say the same 3.46 don't need the music
Seeing as Ive seen all your videos I figured that it was a mistake ( or your dog decided to play some lol). Great video as usual Jack, making this one right away.
Literally no video needs music in the background except videos about music. Videos with the natural atmosphere or just straight talking are so much better (maybe I'm just getting old).
@@LoveisHell85you gonna pay the man yourself? Hush and watch your free content🤡
Just cooked this recipe! I did double the ingredients for me and my mom to eat because we are on a fitness journey together. Though it did take longer to prep the veggies, we do have a rice cooker so the time still stayed around an hour. Tastes so good and very filling. Definitely one of my favorite meal preps. 👍
Your videos are truly a lifesaver for meal prepping!
Great step by step presentation for the cooking style especially with the cutting of the veggies. Thanks for a great meal prep video!
Happy New Year Jack! My new year resolution is to do more meal prepping to save 💰. Perfect timing!
Awesome to hear! Please enjoy
I love that unlike some other videos, you don't spend hours showing how amazingly you cut every single ingredient. Quick vids in under 10 minutes, fabulous.
One big omission in this video if you will call it Korean, is gochujang, though I realize it may not be in everyone's pantry. You would put it in the sauce, not to burn it during the cooking.
Anyways, keep them coming!
Wait what, great minds think alike, look at my comment as well...Nice point but the peppers and red pepper flaks more than compensate. BUT I did mention gochujang as well....
Tried this today for my wife and myself. Tastes delicious. Nice new cheap way of cooking the humble beef mince. Appreciate your videos 👌
Started today with meal prep and this is the first dish I've cooked so far. It's really awesome! Flavourful and tasty. Absolutely amazing!
I've been meal prepping with ground turkey and white rice, which is very lean and high in protein, but it gets old after a while. I've been thinking I wanted a good beef-based meal prep recipe for the last few weeks, and I randomly ran into this video. Perfect timing! I'll definitely be giving it a try.
Same! I started adding a can of diced tomatoes while cooking my turkey and I was suprised at how much I like it. I alternate between ground turkey or bbq chicken and white rice or potatoes. I keep it pretty basic but man, I will definitely have to try this!
Got news for you this will get old too if its what you are eating most of the week lmao. Its not hard to make something different everyday
I just realized that eating three of those actually hits my daily calorie intake as well as my protein intake perfectly. This will be my meal from today onwards. I am just tired of brainstorming different recipes at this point. Thanks alot man.
Can change up the protein from time to time. Cubed chicken breasts works just as well as mince, everything else stays basically the same.
What he taught here is a platform more than a recipe.
funny since he is saying this is for the week and not for 3 times a day.
i mean 2 me it seems like its not enough for even 2 days if this dish is all you eat.
It’s not for 3 times a day though. It’s for dinner and a single meal. Not 3 different meals, breakfast, lunch and dinner. Not sure where you’re getting that from
@@ChefJackOvens the guy which i commented on was saying , *i just realized that eating three of those actually hits my daily calorie intake as well as my protein intake perfectly*.
im not quoting what u said since its not what u said in the first place.
@Chef Jack Ovens he's just saying if he ate 3 of these portions in a day he'd fill his calorie intake so he's just gonna have this all day everyday from now on.
Just found your channel chef. I can't wait to try this! Looks so good. Just finished dinner and my mouth is watering watching. Thank you!
Great videos hope to see more meal prep ones and also updated on the website !
Thank you! I’ll be getting some work done with the website soon. Struggling a bit to get all the work done these days 🙏
I've been scrolling past this video for like a week and I finally clicked on it.
Food looks delicious, I'm gonna make that later.
Thank you for that, I appreciate the support. Please enjoy!
i have just discovered your channel and even though i have not tried cooking in years, your channel is making me want to actually try cooking something for once to break my extremely unhealthy diet.
there's just something about the way you deliver the instructions that's making cooking far less intimidating for me and giving me the courage to try it out
Just do it mate.
Good Lord, I just tried to make this and, even though I accidentally overcooked the meat, it was SO GOOD! So happy I found this!
Awesome to hear. Glad you enjoyed it
This is going to help so much for my energy during the school day, I was always eating inadequatelyso I'm glad I found this.
Man, what a wonderful recipe. Loved this for my family. Thanks bro !
Thanks for your channel jack. I work in the city with about 50 restaurants in close proximity. But takeaway everyday was a bad (and expensive) habit. This week I am trying this recipe first, of your meal series. Keen to see how it goes. Quick taste though, and the flavour was great. Cheers from Australia. Damn the honey chicken looks good too....
Glad you enjoy it! Thank you 🙏 cheers from Australia too 😉
Watching this video while eating your teriyaki salmon meal prep. This looks amazing. Trying it tomorrow
Haha awesome! Hope you’re enjoying it
I just made this for myself and it is delicious! Thank you, I’ll definitely make it again.
best channel out so simple to follow straight to the point and has the macros everything incredible channel
Fantastic you are chef 🌺🌹🌹 thank you
Thank you 🙏
Keep up the good 👍 work
definitely gonna try this one!
just a side note, the music at 3:47 is a bit loud and feels random as
Thanks for pointing that out! That’s something I didn’t even notice. I do apologise I’ll see what I can do to lower it without taking the video down 🙏
I appreciate these recipes! So simple and easy. Seriously, no pretention whatsoever, super common ingredients. Awesome.
Glad you like them!
I'm currently bulking and man, your channel has helped me so much with all these delicious dishes. Shout out to you man, subbed ✅
Just spent the last two hours in the kitchen making it, smells amazing! Also topped it off with some avocado and green beans, I will report back next week about how it went!
Still waiting for report!
Report is in: I highly recommend it! All of my portions managed to stay tasty throughout the whole week and didn't change in flavor. Also, comparing to other meal preps, this was easy to prepare because most of the work is just chopping, so I would pick to prepare this in a sunday which I don't have a lot of energy.
When I did it, I replaced the rice for cauliflower rice because keto, and it happenend to be a good pair, same with the avocado topping which works surprisingly well.
Will definately do it again, 8.5/10!
@@frankerzed973 ok but how was the recipe as intended? Can't stand when people review recipes but then make changes. "This apple pie was delicious!! But I hate apples so I substituted peaches, and I'm allergic to gluten so I omitted the crust", and I can't eat sugar so I removed that entirely, essentially I made a bowl of peaches but the apple pie recipe was SO good. 8.5/10"
@@Not_Lewis i dont think the rice being swapped for cauliflower rice is going to make or break this dish...
@@ThePesmat Indeed. Except for the rice everything was exactly as the recipe. Except I did 500g of broccoli for more volume
If you put brown or black beans in this dish you would get a normal dally Brazilian dish.
😂 verdade
… nao?
Imagina a delicia de misturar esse molho doce com um feijaozao gordo cheio de torresmo
@@borin192arroz feijão e carne, como não?
If my nan had wheels she would be a bike
Absolutely delicious, you're a pro mate. Just cook it for my shifts and it's a yummy meal prep. Thanks to you.
Just made a batch of 6 this past week. Solid recipe. I freeze 3 and unfreeze once I finish the first 3 so that it stays a bit fresher.
Great looking recipe as always! Does anybody know the specific meal prep containers he uses? I use plastic ones at the moment but these look a lot better.
Thank you very much. The containers I use are luvele and they’re 750ml in size
Just FYI, I would never get tired of rice
Good to know because there’s plenty more haha
Just found your channel and its incredible. Keep up the great work.
Another recipe I've just made but haven't touched, it's cooling down at the minute.
Looking forward to tomorrow for sure. Thanks for sharing this with us.
Onion chopping skills 💯 ❤
🙌🙌
Could i replace the brown sugar with something?
These are extremely helpful for me. Thank you.
great recipe, gives portioning sizes and macros, lets you know what's optional, and even tells you the ideal hold time. Fantastic video mate.
I chose this video to watch something while I eat my sweet and sour chicken thigh stir fry with basmati. Turned out the two recipes are 80% the same. lol
Haha similar but different
Can u make spagetti bolognese?
Sure thing!
I tried this recipe this week and it’s delicious. I haven’t gotten tired of it yet
I don't have time to finish watching this, but from what I have seen I am impressed.
I would try to sneak in some gochujang as this seems to be a Korean type dish.
I have watched millions of videos since the internet was created, this gentleman is slow not to the point of boring but in not stressing those who watch and try at the same time. Great educator, ALSO First time I have ever seen beakers used for his ingredients those are really nice I will buy some its a must.
I don't have to finish the video until I am ready to try it because of the complexness of this video its absolutely prefect and I have never said that ever. I subscribed immediately
Mmmmm Tasty thumbnail :D
Thank you 🙏
@@ChefJackOvens Youre welcome :D
Been looking at getting back into cooking. Loving your recipes and channel man.
Made this today. It tastes amazing!!! Thank you for your great recipes
Glad you liked it!!
Was looking for "Knife Skills" videos and for some reason this was recommended.
Getting Meal Prep Tips and seeing how to cut effectively was definitely a plus.
This is the first cooking video that I've commented on. I look for 1. easy 2. healthy 3. delicious 4. Preferably enjoyable. This checks all three!
I put my onions after the meat as well. How I was always taught by my mom and grandma. Thank you so much for the recipe. Will come in handy for my shift work.
PS: you’re such a clean cook, no mess around your stove! Really impressive!