Asian Beef Bowls (Diet)

Ingredients

• 900g raw extra-lean beef mince, assumed 5% fat
• 200g dry white rice — staple
• 150g onions — staple
• 15g garlic — staple
• 25g hoisin sauce
• 40ml oyster sauce
• 50ml dark soy sauce
• 8g brown sugar — staple
• 5ml sesame oil, MEASURED TOTAL — staple
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 300g fresh bok choy
• 300g fresh broccoli florets
• 60g spring onions, cooked through
• 5g sesame seeds
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 100g dry white rice
• 20ml sesame oil, MEASURED TOTAL

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~262 kcal, 9.4g fat, 40.0g carbs.

Method

1. Cook the measured rice. Mix hoisin, oyster sauce, dark soy, sugar and sesame oil with 60ml water; water replaces the cooking wine.
2. Use the measured neutral oil to soften onion and garlic in a wide hot pan. Add lean mince and brown thoroughly, breaking it up.
3. Pour in the sauce and simmer until it coats the mince. Add broccoli and a splash of water, cover briefly, then fold in bok choy and spring onions and cook through.
4. Serve the mince and all hot vegetables over the measured rice; scatter the measured sesame seeds over the four bowls.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Hoisin/oyster/dark-soy profile retained; cooking wine omitted, no extra garnish or unmeasured wok oil. - Original serves 4; this variant makes four. Declan: estimated 610 kcal, 57.0g protein, 15.2g fat and 59.2g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 872 kcal/serve, at least the 825 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 165g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.