Garlic Fried Rice – 10g Light Butter (for cooking) – 1 Tbsp Chopped Garlic – 80g Chopped White Onion – 80g Chopped Green Onion (white part) – 2 Whole Eggs + 2 Egg Whites (whisked) – 200g Dry Weight / ~520g Cooked White Rice (I use basmati but you can use short grain rice) – 15g Dark Soy Sauce – 15g Light Soy Sauce – 60g Chilli Garlic Sauce (Brand: Lee Kum Kee) – Good Handful Chopped Green Onion – 1/2 Cup Chopped Coriander – 1 Tbsp Sesame Seeds
Low Cal Yum Yum Sauce – 50g Fat Free Yogurt (Greek or Skyr) – 50g Light Mayo – 25g Reduced Sugar Ketchup – 25g Sriracha – 1 Tsp Garlic Powder – Dash of Milk for desired consistency
Important Cooking Notes – Cook the beef on high heat for 6-8 mins to develop a good brown colour – Lower the heat to medium when adding the garlic, soy sauce and maple syrup – Let the beef cook for another 5 mins to get crispy then set aside – Cook the onions and garlic for 5 mins till softened – Push the veg to the side and cook the eggs on low heat till scrambled – When adding the rice and extra soy sauce, give everything a good mix to coat every grain of rice. Add extra soy sauce if needed to darken
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High Protein Garlic Teriyaki Beef Fried Rice All For 600 Calories!🥩🧄🍚
Truly one of the best and tastiest meal preps, flavours are incredible, easy to make and very filling!
Macros Per Serving (4 Total)
600 Calories | 57g Protein | 62g Carbs | 10g Fat
Ingredients (Makes 4)
Garlic Teriyaki Beef
– 800g (28oz) Beef Mince
– 30g (2 Tbsp) Light Soy Sauce
– 20g (2 Tbsp) Dark Soy Sauce
– 30g (2.5 Tbsp) Honey or Maple Syrup
– 25g (2 Tbsp) Rice Vinegar
– 20g (1.5 Tbsp) Minced Garlic or Garlic Paste
– 1 Cup Chopped Green Onion (Green part)
– 1.5 Tbsp Sesame Seeds
– 20g Light Butter (for cooking)
Garlic Fried Rice
– 10g Light Butter (for cooking)
– 1 Tbsp Chopped Garlic
– 80g Chopped White Onion
– 80g Chopped Green Onion (white part)
– 2 Whole Eggs + 2 Egg Whites (whisked)
– 200g Dry Weight / ~520g Cooked White Rice (I use basmati but you can use short grain rice)
– 15g Dark Soy Sauce
– 15g Light Soy Sauce
– 60g Chilli Garlic Sauce (Brand: Lee Kum Kee)
– Good Handful Chopped Green Onion
– 1/2 Cup Chopped Coriander
– 1 Tbsp Sesame Seeds
Low Cal Yum Yum Sauce
– 50g Fat Free Yogurt (Greek or Skyr)
– 50g Light Mayo
– 25g Reduced Sugar Ketchup
– 25g Sriracha
– 1 Tsp Garlic Powder
– Dash of Milk for desired consistency
Important Cooking Notes
– Cook the beef on high heat for 6-8 mins to develop a good brown colour
– Lower the heat to medium when adding the garlic, soy sauce and maple syrup
– Let the beef cook for another 5 mins to get crispy then set aside
– Cook the onions and garlic for 5 mins till softened
– Push the veg to the side and cook the eggs on low heat till scrambled
– When adding the rice and extra soy sauce, give everything a good mix to coat every grain of rice. Add extra soy sauce if needed to darken