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Garlic Teriyaki Beef Fried Rice
by Jalalsamfit
recipe easy Japanese-American

Garlic Teriyaki Beef Fried Rice

A high-protein garlic teriyaki beef fried rice meal prep at 600 calories, packed with umami flavor. Crispy teriyaki beef with soy sauce, honey, and sesame is served over fluffy scrambled egg fried rice, with a creamy yum yum sauce for dipping.

10m Prep
20m Cook
30m Total
4 Servings
high-protein meal-prep beef fried-rice teriyaki japanese-inspired weight-loss

Ingredients

Fried Rice
  • 2 stalks Celery (chopped)
  • 0.5 medium White onion (chopped)
  • 4 whole Eggs
  • 400 g Leftover cooked rice (day-old)
  • 2 tbsp Soy sauce
  • 1 tbsp Chili garlic sauce
  • 10 g Fresh coriander (chopped)
Teriyaki Beef
  • 500 g Ground beef or beef strips
  • 15 g Light butter
  • 4 cloves Garlic (minced)
  • 2 tbsp Soy sauce
  • 1 tbsp Honey or maple syrup
  • 1 tbsp Rice vinegar
  • 30 g Green onion (sliced)
  • 1 tbsp Sesame seeds
Yum Yum Sauce
  • 60 g Fat-free yogurt
  • 30 g Light mayonnaise
  • 1 tbsp Ketchup
  • 1 tsp Sriracha
  • 0.5 tsp Garlic powder
  • 1 tbsp Milk (dash)

Steps

  1. 1
    Add light butter to a pan. Cook the beef on high heat for 6 minutes until fully browned.
    ~6 min
  2. 2
    Add lots of garlic, soy sauce, honey or maple syrup, rice vinegar, green onion, and sesame seeds. Mix and cook for 5 minutes until golden and crispy. Set aside.
    ~5 min
  3. 3
    In the same pan, add chopped celery, white and green onion. Cook for 5 minutes until soft.
    ~5 min
  4. 4
    Add eggs and scramble until cooked. Then add leftover rice with soy sauce, chili garlic sauce, green onion, coriander, and sesame seeds. Mix until the color changes.
    Tip: Day-old rice works best for fried rice — it's drier and fries better.
    ~5 min
  5. 5
    Make the yum yum sauce by mixing fat-free yogurt, light mayo, ketchup, sriracha, garlic powder, and a dash of milk until completely smooth.
    ~3 min
  6. 6
    Serve the fried rice topped with the teriyaki beef and a side of yum yum sauce. Divide into four meal prep containers.
    ~2 min

Nutrition (per serving)

600
Calories
48g
Protein
58g
Carbs
18g
Fat
3g
Fiber
Cultural Context
Teriyaki (meaning 'gloss-grill') is a beloved Japanese cooking technique. This recipe adapts it for fried rice, pairing the sweet soy glaze with a yum yum sauce — a popular Japanese-American hibachi restaurant condiment.
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Jalalsamfit
Want Tasty High Protein Meals¿ Try This Garlic Teriyaki Beef Fried Rice Meal Prep #recipe #fitness
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