Teriyaki Beef Stir Fry (Diet)

Ingredients

• 900g raw beef rump, all visible fat trimmed
• 180g dry white rice — staple
• 300g fresh broccoli florets
• 150g fresh capsicum
• 300g fresh bok choy
• 200g fresh carrots
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 60ml soy sauce — staple
• 15g brown sugar — staple
• 12g garlic — staple
• 2g ground ginger — staple
• 10g honey — staple
• 5ml sesame oil, MEASURED TOTAL — staple
• 20g cornflour
• 30g spring onions, cooked through
• 5g sesame seeds
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 60g dry white rice
• 10ml 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: ~149 kcal, 4.8g fat, 24.0g carbs.

Method

1. Cook measured rice. Simmer soy, sugar, garlic, ground ginger, honey, sesame oil and about 120ml water until sugar dissolves.
2. Mix cornflour with cold water, whisk into the sauce and boil briefly to thicken.
3. Use half the measured neutral oil to stir-fry broccoli, capsicum and carrot, adding water and covering as needed. Add bok choy and cook until tender, then set the vegetables aside.
4. Trim and thinly slice rump across the grain. Sear in batches in the remaining measured oil until fully cooked to 75°C.
5. Return all beef and vegetables to the pan with teriyaki sauce, cooked spring onions and measured sesame seeds. Toss piping hot and serve over the measured rice.
6. 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

- Steak remains ask-only. Keeps the homemade soy/honey/ginger teriyaki sauce and staged veg/meat stir-fry, with reduced sugar and oil. Parent 580 kcal excluded rice: comparison is 760 kcal including a 50g dry-rice portion. - Original serves 4; this variant makes four. Declan: estimated 663 kcal, 57.0g protein, 18.6g fat and 63.1g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 812 kcal/serve, at least the 760 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 245g 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. - STEAK REMAINS ASK-ONLY. Creating this sibling does not authorise buying or auto-selecting it.