Ground Beef and Broccoli Stir Fry

Ground Beef and Broccoli Stir Fry

20 minutes

Ingredients

1 cup (200 g) uncooked white rice

2-1/4 cups water

1 pound (450 g) lean ground beef

4 cups fresh broccoli florets (chop smaller if pieces are too large)

1 cup fresh mushrooms, sliced

4 tablespoons (60 ml) soy sauce

3 cloves garlic, minced (or 1-1/2 teaspoons/7.5 ml pre-minced)

1 teaspoon (5 ml) fresh ginger, grated (can be purchased pre-grated) or 1/3 teaspoon ginger powder

1/4 teaspoon (1.25 ml) hot chili paste (such as sambal or sriracha)

4 cups bean sprouts

Instructions

  1. Bring water to a boil. Stir in rice and cook, covered, on low heat for 15 minutes.
  2. While the rice is cooking, brown the ground beef until almost fully cooked
  3. Stir in broccoli, mushrooms, garlic, ginger and hot chili paste. Lower heat, cover and cook until broccoli softens.
  4. Stir in bean sprouts for one minute or until they shrink down.
  5. Stir in cooked rice.


Serves 4.

Ingredient price list (2018)

  • white rice $0.35 for 200 grams (Initial cost of $3.50 for 2 kg. Can be used for 9 more meals)
  • lean ground beef $4.50 for 454 grams (Regular beef $4.00 for 454 grams but must be drained after browning. Beef and pork mixture $3.75 for 454 grams)
  • broccoli $3
  • mushrooms $2 for 227 grams
  • bean sprouts $1.50
  • soy sauce $0.50 (Initial cost of $2.50 for 450 ml. Gluten-free $4.00 for 100 ml)
  • pre-minced garlic $0.12 (Initial cost of $2.00 for 125 grams)
  • pre-grated ginger $0.14 for 5 ml (Initial cost of $2.30 for 120 grams or ginger powder $2.00 for 110 grams)
  • hot chili paste $0.02 (Initial cost of sambal $2.30 for 226 grams or sriracha $3.00 for 481 grams)

Cost to Make

  • $12.13 total and $3.03 per person based on ingredients used
  • $24.30 total and $6.08 per person if all ingredients newly purchased