The New way to freezer meal prep

Ingredients

• 1.5 lb Sirloin Steak (trimmed, cut into 1‑inch cubes)
• 2 cup Long Grain White Rice (rinsed before cooking)
• 2 cup Mixed Vegetables (fresh broccoli florets, sliced carrots, bell pepper strips (or frozen stir‑fry blend))
• 2 tbsp Olive Oil (for sautéing)
• 1 tsp Salt (to taste)
• 0.5 tsp Black Pepper (freshly ground)
• 2 tbsp Soy Sauce (optional, adds umami)
• 2 clove Garlic (minced)
• 2 tbsp Green Onions (chopped, for garnish (optional))

Instructions

1. Cook Rice

   Rinse the rice under cold water until the water runs clear. Combine 2 cups rice with 4 cups water in a saucepan, bring to a boil, then reduce heat, cover, and simmer 18‑20 minutes until water is absorbed. Remove from heat, let sit 5 minutes, then fluff with a fork.

   Time: PT25M

   Temperature: 100°C

2. Season and Sear Steak

   Pat the steak cubes dry with paper towels. Toss with 1 tsp salt, ½ tsp pepper, and the minced garlic. Heat 1 tbsp olive oil in a large skillet over medium‑high heat. Add steak in a single layer and sear 2‑3 minutes per side until browned but still pink inside (or to desired doneness). Transfer to a plate and set aside.

   Time: PT10M

   Temperature: medium‑high heat (~200°C pan surface)

3. Sauté Vegetables

   In the same skillet, add the remaining 1 tbsp olive oil. Add the mixed vegetables, season with a pinch of salt and pepper, and stir‑fry 4‑5 minutes until crisp‑tender. Drizzle soy sauce (if using) and toss to coat. Remove from heat.

   Time: PT7M

   Temperature: medium heat (~180°C)

4. Cool and Portion

   Spread the cooked rice, steak, and vegetables separately onto shallow trays or large plates to cool to room temperature (about 15 minutes). Once cooled, scoop 1 cup of rice, 1 cup of steak, and ½ cup of vegetables into each compartment of a silicone ice‑cube tray, pressing gently to flatten.

   Time: PT20M

5. Freeze and Store

   Place the filled trays in the freezer for at least 2 hours until solid. Pop the frozen cubes out and transfer them to labeled Ziploc freezer bags or vacuum‑seal bags. Store in the freezer for up to 3 months. To serve, microwave a cube of each component for 2‑3 minutes, then combine in a bowl.

   Time: PT2H

   Temperature: -18°C

Nutrition Facts

Calories

540

Protein

30g

Carbohydrates

45g

Fat

15g

Fiber

4g

Ingredient Substitutions

• Instead of Sirloin Steak: Chicken Breast, Tofu
• Instead of Long Grain White Rice: Brown Rice, Quinoa
• Instead of Mixed Vegetables: Any stir‑fry veg, Frozen mixed veg
• Instead of Olive Oil: Canola Oil, Vegetable Oil
• Instead of Soy Sauce: Tamari (gluten‑free), Coconut Aminos
• Instead of Garlic: Garlic powder (1/4 tsp)

Equipment Needed

• Cutting Board
• Chef’s Knife
• Large Skillet
• Saucepan with Lid
• Mixing Bowl
• Silicone Ice Cube Tray
• Spatula
• Measuring Cups
• Measuring Spoons
• Freezer Bags or Vacuum Sealer

Critical Steps — Do Not Skip

• Cook Rice until fluffy
• Sear Steak without overcooking
• Freeze until solid and seal properly

Chef Tips from the Video

• Use a cast‑iron skillet for a deeper sear on the steak
• Add a pinch of smoked paprika to the steak seasoning for extra flavor
• If using frozen mixed veg, add them directly to the hot skillet—no need to thaw first.

Troubleshooting

Storage

Refrigerator: Thawed portions keep 2 days in the fridge

Freezer: Best used within 3 months

Room temperature: Do not store at room temperature

Make-Ahead Tips

• Prepare a large batch of rice, steak, and veggies on a weekend
• Label each freezer bag with date and portion size
• Reheat in microwave or skillet; add a splash of water for steam if rice seems dry

Frequently Asked Questions