Firecracker Beef and Brussels Sprouts Meal Prep

Ingredients

• 3.75 cups Cooked Rice (cooked, short‑to‑medium grain (e.g., Calrose))
• 1 pound Brussels Sprouts (trimmed, outer leaves removed)
• 8 grams Olive Oil (for coating Brussels sprouts and skillet)
• to taste Salt (for seasoning throughout)
• to taste Black Pepper (for seasoning throughout)
• 4 stalks Green Onions (tops diced for garnish)
• 1 small Sweet Onion (about 100 g, diced)
• 2 medium Poblano Peppers (seeds removed, diced)
• 1 Lime (cut into wedges, halved for garnish)
• 2 pounds Ground Beef (90/10) (lean ground beef)
• 1 tablespoon Red Pepper Flakes (adds heat)
• 1 tablespoon Garlic (minced fresh)
• 5 tablespoons Honey (sweet component of sauce)
• 0.25 cup Frank's RedHot Sauce (classic hot sauce)
• 1.33 tablespoons Apple Cider Vinegar (adds tang)
• 1.5 tablespoons Cornstarch (mix with a splash of water before adding to avoid clumps)
• as needed Water (to thin sauce if necessary)

Instructions

1. Rinse Rice

   Place the dry rice in a bowl and rinse under cold water until the water runs clear.

   Time: PT5M

2. Cook Rice

   Transfer rinsed rice to the rice cooker, add the appropriate amount of water, and start the cooker.

   Time: PT15M

3. Trim Brussels Sprouts

   Cut off the stems, discard any outer leaves with brown spots, and halve the sprouts.

   Time: PT5M

4. Season Brussels Sprouts

   Place the halved sprouts in a large bowl, drizzle with 8 g oil, season with salt and pepper, and toss to coat evenly.

   Time: PT2M

5. Air‑Fry Brussels Sprouts

   Arrange the sprouts in a single layer in the air‑fryer basket and cook at 400 °F (204 °C) for 8 minutes, shaking halfway through.

   Time: PT8M

   Temperature: 400°F

6. Dice Green Onions

   Trim the roots, slice the green tops into small dice; set aside for garnish.

   Time: PT2M

7. Dice Sweet Onion

   Peel and dice the sweet onion into small pieces.

   Time: PT2M

8. Dice Poblano Peppers

   Remove seeds, then dice the peppers. If unavailable, substitute with green bell pepper.

   Time: PT3M

9. Prep Lime

   Cut the lime into wedges and then halve each wedge for serving garnish.

   Time: PT2M

10. Heat Skillet

    Place a large skillet over medium‑high heat and add 8 g oil, allowing it to shimmer.

    Time: PT2M

    Temperature: medium‑high

11. Sauté Onions & Peppers

    Add the diced onion and poblano peppers to the skillet, sprinkle with a pinch of salt and the red pepper flakes, and sauté until softened.

    Time: PT4M

    Temperature: medium‑high

12. Add Garlic

    Stir in the minced garlic and cook for 1 minute until fragrant.

    Time: PT1M

    Temperature: medium‑high

13. Brown Ground Beef

    Push the vegetables to the pan edges, add the ground beef, season with salt and pepper, and break it up to brown evenly.

    Time: PT6M

    Temperature: medium‑high

14. Prepare Sauce

    In a bowl, whisk together honey, Frank's RedHot sauce, apple cider vinegar, and cornstarch (pre‑mixed with a splash of water).

    Time: PT3M

15. Combine Sauce with Beef

    When the beef is about 90 % cooked, pour the sauce into the skillet, stir, and let it simmer for 2 minutes until thickened.

    Time: PT2M

    Temperature: medium

16. Add Brussels Sprouts

    Add the air‑fried Brussels sprouts to the skillet and toss to coat with the sauce.

    Time: PT2M

    Temperature: medium

17. Final Seasoning

    Taste and adjust salt, pepper, or extra red pepper flakes. Thin with a little water if the sauce is too thick.

    Time: PT1M

18. Portion Rice

    Divide 3/4 cup (≈112 g) cooked rice into each of the five meal‑prep containers.

    Time: PT5M

19. Add Beef & Sprouts

    Evenly distribute the beef‑and‑sprouts mixture among the containers.

    Time: PT3M

20. Garnish

    Top each portion with diced green onions and a lime wedge.

    Time: PT2M

21. Cool & Store

    Allow the containers to cool to room temperature (≈5 minutes), then seal and refrigerate.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

44 g

Carbohydrates

45 g

Fat

20 g

Fiber

5 g