Kate Lyman Nutrition

View Original

RECIPE: EGG ROLL-INSPIRED STIR FRY: EASY HIGH PROTEIN MEAL PREP

Whitney Landon-Berg

This is by no means an original recipe. However, it is one that I make repeatedly because I love a good stir fry and it’s full of veggies. In my house, it’s never exactly the same two weeks in a row (you can change ingredients based on what you have in the fridge), but it’s always delicious.

EGG ROLL-INSPIRED STIR FRY RECIPE

PREP TIME: 10 minutes || COOK TIME:  15 minutes || MAKES: 4 servings

WHAT YOU NEED:

  • 484g/1 LB (uncooked) protein of choice (I used 96% lean ground beef)

  • 5g cooking oil

  • 15g ginger (fresh or paste)

  • 10g garlic (fresh or paste)

  • 130g white onion (about half a medium onion)

  • 60g soy sauce

  • 15g dark soy sauce (or sub for more regular soy sauce)

  • 35g hoisin sauce

  • 1-2g ground white pepper

  • 10g + 5g sesame oil

  • 284g/10oz shredded cabbage

  • 120g shredded carrots

NOTES:

  • Dark soy sauce can be omitted if you don’t have it. Just add more standard soy sauce.

  • Measurements are based on a whole bag of pre-shredded cabbage and about half a bag of pre-shredded carrots from Trader Joe’s.

WHAT TO DO:

  1. Combine soy sauces, hoisin sauce, 10g of sesame oil, and white pepper in a bowl. Whisk until combined.

  2. Cook protein of choice over medium-high heat in a large skillet or wok. Remove from the pan when cooked through.

  3. Add 5g of sesame oil to the pan. Cook onions until beginning to turn translucent.

  4. Add ginger and garlic; cook until fragrant.

  5. Add shredded carrots to the pan and continue to cook for 1-2 minutes.

  6. Add shredded cabbage and continue to cook for 1-2 minutes. Return cooked meat to the pan, then add the sauce.

  7. Stir to combine and continue to cook until veggies reach desired texture.

GIVE IT A TRY:

  • You can also substitute the hoisin sauce for sweet and sour sauce.

  • You can serve this with rice or noodles (including Banza high-protein noodles), and/or top with wonton strips.

  • This makes a great meal prep meal– it’s even better the next day.

MACROS PER 275g SERVING: 25P/9F/17C

You can find the recipe in the MyFitnessPal database by searching:

“KLN Recipe Egg Roll-Inspired Stir Fry”.

Find more macro-friendly recipes here or grab our free cookbook Everyday Macros here for simple and streamlined meal prep recipes and ideas.