Global · lunch, dinner

Sticky Garlic Beef Mince Bowls with Rice and Broccoli

Name: Sticky Garlic Beef Mince Bowls with Rice and Broccoli
Total time: 30 min
Cuisine: Global
Ingredients: 300 g (10.5 oz) jasmine rice, washed, cooked in 550 ml cold water; a pinch of salt for the rice, plus salt to taste; 1 large head broccoli, florets and trimmed stem chopped; 100 ml (100 g) low-sodium soy sauce; 2 tbsp (40 g) honey; 4 garlic cloves, finely grated; ground white pepper, to taste; 1 tbsp (20 ml) peanut oil; 800 g (1.7 lb) lean beef mince (5% fat)

Sticky Garlic Beef Mince Bowls with Rice and Broccoli — from Chef Jack Ovens's cooking video

Watch how it’s made · 4:12

Video by Chef Jack Ovens on YouTube · Open on YouTube

30 minServes 5596 kcal a serve

Gluten-free with a swap: Use tamari instead of soy sauce to keep it gluten-free
Dairy-free

Contains: Gluten, Peanut, Soy. Check labels on stock, sauces and spice mixes.

Lean beef mince gives each bowl about 40 g of protein plus plenty of iron, zinc and vitamin B12, and a full head of broccoli adds fibre and vitamin C. Only a little honey goes into the sauce.

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Ingredients 9

300 g (10.5 oz) jasmine rice, washed, cooked in 550 ml cold water
a pinch of salt for the rice, plus salt to taste
1 large head broccoli, florets and trimmed stem chopped
100 ml (100 g) low-sodium soy sauce
2 tbsp (40 g) honey
4 garlic cloves, finely grated
ground white pepper, to taste
1 tbsp (20 ml) peanut oil
800 g (1.7 lb) lean beef mince (5% fat)

Method

Tap a time to watch that step in the video.

Put the washed rice in a saucepan with 550 ml cold water and a pinch of salt. Bring to the boil, cover, turn to low and cook 12 minutes, then rest off the heat with the lid on for 4 minutes and fluff. 0:14
Cut the broccoli into even florets and chop the stem. Steam in a covered basket over boiling water for 5–6 minutes. 0:34
Whisk the soy sauce, honey, grated garlic and a little white pepper together. 1:46
Heat a large pan or wok over high heat until lightly smoking. Add the oil and beef, leave it a minute, then break it up, season lightly and cook 6–7 minutes until no longer pink and all the liquid has cooked off. 2:24
Pour in the sauce and cook 1–2 minutes until it turns into a glaze, then toss through the steamed broccoli. 3:02
Divide the rice and sticky beef between five containers. 3:30

Tip. Keeps 4 days in the fridge or 3 months in the freezer. Use the leanest mince you can find so the sauce glazes rather than going greasy. He suggests spray oil instead of peanut oil to cut calories.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy596 kcal2,490 kJ

Protein41 g81% of a day

Fibre3.3 g12% of a day

Carbohydrate65 g62 g net · 8.4 g sugars24% of a day

Fat19 g5.9 g saturated24% of a day

Sodium1,600 mg70% of a day

Where the energy comes from one serve

Net carbs 43%
Protein 28%
Fat 29%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 81% of the 62 g of net carbs come from the jasmine rice. To cut carbs, try cauliflower rice instead, or half and half.

One serve has about 70% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High130%

3.1 µg a serve, mostly from lean beef mince (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High90%

81 mg a serve, mostly from broccoli (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Zinc High81%

8.9 mg a serve, mostly from lean beef mince (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K High80%

96 µg a serve, mostly from broccoli (95%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High77%

42 µg a serve, mostly from lean beef mince (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High47%

0.8 mg a serve, mostly from lean beef mince (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High25%

4.5 mg a serve, mostly from lean beef mince (69%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 High25%

0.4 g a serve, mostly from peanut oil (82%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium Source19%

81 mg a serve, mostly from lean beef mince (31%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate Source19%

76 µg a serve, mostly from broccoli (75%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium Source18%

830 mg a serve, mostly from lean beef mince (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source11%

1.6 mg a serve, mostly from broccoli (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Show the other 3

Calcium7%

94 mg a serve, mostly from broccoli (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A3%

28 µg a serve, mostly from broccoli (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.2 µg a serve, mostly from lean beef mince (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Chef Jack Ovens; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.