Extra lean ground beef with simple homemade teriyaki, served over steamed rice with fresh cucumber and carrot.
✅High Protein | Balanced macros | Great for meal prep
Servings & Timing
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Servings: 1 bowl
Ingredients
(Ingredients listed with quantities for 380 kcal & ~40g protein)
- Extra lean ground beef (95% lean): 150g
- Cooked white or brown rice: 50g (cooked weight)
- Cucumber, sliced: 50g
- Carrot, julienned: 50g
- Low-sodium soy sauce: 1 tbsp
- Water: 1 tbsp
- Stevia or low-cal sweetener (optional for sauce): 1 tsp
- Garlic powder: 1/4 tsp
- Ginger powder: 1/4 tsp
- Olive oil or avocado oil: 1 tsp (for cooking)
Instructions
- Prepare the veggies: Slice cucumber and julienne carrot. Set aside.
- Cook the beef: Heat 1 tsp oil in a pan over medium heat. Add ground beef and cook until browned.
- Make the teriyaki sauce: In a small bowl, mix soy sauce, water, garlic powder, ginger powder, and sweetener.
- Combine: Pour sauce over cooked beef and stir until evenly coated. Cook 2–3 minutes until slightly thickened.
- Assemble the bowl: Place cooked rice in a bowl, top with beef, and arrange cucumber and carrot alongside.
- Serve: Enjoy immediately or portion into meal prep containers for later.
Additional Notes / Tips
- Use extra lean beef to keep fat low and protein high.
- Swap rice for cauliflower rice for even lower carbs.
- Sauce can be made in advance and stored in fridge for 3–4 days.
- For extra flavor, sprinkle sesame seeds before serving (optional, adds minimal calories).
Nutrition (Per Serving)
- Calories: 380 kcal
- Protein: 40g
- Carbs: 30g
- Fat: 9g
Dietary Highlights: High-Protein, Balanced Macros, Low-Fat
Allergens: Contains soy (from soy sauce)
Step-by-Step Cooking Guide / Tips
- Veg Prep: Cutting veggies thinly ensures they stay crisp and fresh.
- Beef Cooking: Avoid overcrowding the pan; cook in a single layer for even browning.
- Sauce Tip: Adjust sweetness to taste; start with a small amount of sweetener.
- Serving Suggestion: Serve warm, garnish with green onions or sesame seeds for extra texture.
Storage & Make-Ahead
- Fridge: Up to 3 days in an airtight container.
- Freezer: Beef and rice can be frozen separately up to 1 month.
- Reheat: Microwave or stovetop; add splash of water if rice dries.
FAQs
-
Q: Can I use chicken instead of beef?
A: Yes! Use lean chicken breast, cook similarly. Protein will stay high. -
Q: Can I prep this for meal prep?
A: Absolutely, keeps well in fridge for 3 days. -
Q: Can I reduce carbs?
A: Swap rice with cauliflower rice to reduce carbs further.
