This Teriyaki Ground Beef Stir Fry is a quick and flavorful dish that combines extra lean ground beef with zucchini, mushrooms, and a savory teriyaki sauce. Served over a blend of cauliflower and jasmine rice and topped with a light yum yum sauce, it’s perfect for a healthy weeknight dinner or meal prep.

Full Recipe:

Ingredients

For the Stir Fry:

1 pound extra lean ground beef
1 tablespoon olive oil, divided
2 zucchini, chopped
6 oz sliced mushrooms (shiitake, oyster, or baby bella)
2/3 cup teriyaki sauce

For the Yum Yum Sauce:

1/4 cup light mayonnaise
1 1/2 tablespoons sriracha
1 tablespoon honey
1 tablespoon rice vinegar
1/2 teaspoon garlic powder

For the Rice Blend:

3 cups cooked cauliflower rice
2 cups cooked jasmine rice

Directions

1. Cook the Ground Beef:
In a large skillet over medium-high heat, add 1/2 tablespoon of olive oil. Add the ground beef, breaking it apart as it cooks. Once fully cooked, push the beef to one side of the skillet.

2. Sauté the Vegetables:
In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the chopped zucchini and cook for about 3 minutes until it starts to soften and gain color. Add the sliced mushrooms and stir everything together.

3. Add the Sauce:
Pour the teriyaki sauce over the beef and vegetable mixture. Stir to combine and cook for an additional 1-2 minutes until the sauce is evenly distributed and slightly thickened.

4. Prepare the Yum Yum Sauce:
In a small bowl, whisk together the light mayonnaise, sriracha, honey, rice vinegar, and garlic powder until smooth.

5. Assemble the Bowls:
In each serving bowl, add a portion of the rice blend. Top with the teriyaki ground beef stir fry and drizzle with the yum yum sauce. Garnish with scallions and sesame seeds if desired.

Nutrients

Per Serving (1/5 of the recipe):

Calories: 330
Total Fat: 9g
Carbohydrates: 35g
Fiber: 4g
Protein: 23g

The Origins of Teriyaki Cuisine

The term “teriyaki” refers to a traditional Japanese cooking technique in which food is glazed or marinated with a sauce made primarily of soy sauce, sugar, and sometimes sake or mirin. The word “teriyaki” itself comes from “teri,” which means the shine or gloss produced by the sugar in the sauce, and “yaki,” which means to grill or broil. Although the method is deeply rooted in Japanese culinary tradition, the teriyaki sauce we commonly know today has evolved significantly and is now widely used in both Western and Asian fusion cuisines.

Why Teriyaki Ground Beef Stir Fry is a Great Choice for Dinner

When it comes to preparing dinner, it’s easy to fall into the trap of relying on takeout or overly complicated recipes. However, the Teriyaki Ground Beef Stir Fry is an ideal solution for those seeking a quick, flavorful, and satisfying meal without spending hours in the kitchen. Here are some reasons why this dish is a great choice for your dinner rotation:

1. Quick and Easy to Make:
One of the standout features of this dish is how quickly it comes together. With just a few simple ingredients and a short cooking time, you can have a flavorful and filling meal ready in under 30 minutes. This makes it an ideal option for busy individuals or families who need a tasty meal without the long prep time.

2. Healthy and Nutritious:
This recipe uses extra lean ground beef, which is lower in fat compared to regular ground beef. By incorporating fresh vegetables like zucchini and mushrooms, the dish is packed with vitamins, fiber, and antioxidants. The addition of cauliflower rice and jasmine rice offers a balance of complex carbohydrates, providing sustained energy throughout the evening.

3. Customizable:
The beauty of stir fry dishes like this one is their versatility. You can easily swap out the vegetables for others you have on hand, such as bell peppers, broccoli, or spinach. Additionally, if you prefer a vegetarian version, you can substitute the ground beef with tofu or tempeh. The teriyaki sauce can also be adjusted to suit your tastes, allowing you to make the dish sweeter, spicier, or tangier depending on your preference.

4. Perfect for Meal Prep:
For those who like to prepare meals ahead of time, Teriyaki Ground Beef Stir Fry is an excellent meal prep option. It stores well in the refrigerator for several days, allowing you to make a large batch and enjoy it for lunch or dinner throughout the week. Whether you’re preparing meals for a busy week or looking to have a quick, healthy option on hand, this recipe fits the bill perfectly.

Health Benefits of the Ingredients in Teriyaki Ground Beef Stir Fry

Each ingredient in this dish serves a purpose, contributing not only to the overall flavor but also to the health benefits of the meal. Here’s a breakdown of some of the key ingredients and their nutritional benefits:

1. Ground Beef:
Ground beef is an excellent source of protein, which is essential for muscle growth, repair, and overall body function. Choosing extra lean ground beef reduces the fat content of the dish, making it a healthier option while still providing a satisfying and filling base for the stir fry. Additionally, beef is rich in iron, zinc, and B vitamins, which are important for energy production and immune health.

2. Zucchini:
Zucchini is a low-calorie vegetable that is high in vitamins and minerals, including vitamin C, potassium, and magnesium. It is also a good source of antioxidants, which help protect the body from oxidative stress and inflammation. Zucchini adds a mild, refreshing flavor to the dish while boosting its nutritional profile.

3. Mushrooms:
Mushrooms are an excellent source of fiber, which supports digestive health and helps regulate blood sugar levels. They also contain essential vitamins and minerals, including B vitamins, selenium, and copper. Mushrooms have been shown to have immune-boosting properties and may help improve heart health due to their antioxidant content.

4. Cauliflower Rice:
Cauliflower rice is a low-carb alternative to traditional rice, making it a great option for those following a low-carb or keto diet. It’s also packed with fiber, which aids in digestion and supports weight management. Cauliflower is a cruciferous vegetable, known for its cancer-fighting compounds and ability to reduce inflammation in the body.

5. Jasmine Rice:
Jasmine rice adds a delicate fragrance and a soft texture to the dish. While it’s higher in carbohydrates compared to cauliflower rice, jasmine rice is still a good source of energy. When consumed in moderation, it can provide the body with the fuel it needs for physical and mental performance. Pairing jasmine rice with cauliflower rice helps create a balanced dish with a good mix of complex carbohydrates.

6. Teriyaki Sauce:
The teriyaki sauce brings the savory and sweet elements to the dish, elevating the overall flavor profile. While store-bought versions may contain added sugars and sodium, you can make your own teriyaki sauce at home to control the ingredients and create a healthier version. Teriyaki sauce often includes soy sauce, which provides a source of protein and essential amino acids.

7. Yum Yum Sauce:
Yum yum sauce is a creamy, flavorful sauce that adds a kick of spice and sweetness to the stir fry. While it is optional, it enhances the dish with its richness and complements the other flavors perfectly. Made with ingredients like sriracha, honey, and rice vinegar, it adds a balanced sweetness and heat that contrasts beautifully with the teriyaki sauce.

Tips for Perfecting Your Teriyaki Ground Beef Stir Fry

While the recipe itself is straightforward, there are a few tips to ensure your Teriyaki Ground Beef Stir Fry turns out perfectly every time:

1. Don’t Overcrowd the Pan:
When cooking the ground beef and vegetables, be sure not to overcrowd the pan. This can cause the ingredients to steam rather than sauté, which can result in a soggy dish. Cook in batches if necessary, especially when working with large quantities.

2. Adjust the Sauce to Your Taste:
The teriyaki sauce and yum yum sauce are the key flavor components of this dish. Feel free to adjust the sweetness or spiciness of the sauces to suit your preferences. Add more sriracha for heat or more honey for sweetness.

3. Use Fresh Vegetables:
Using fresh vegetables, especially zucchini and mushrooms, will add more flavor and texture to the dish. Avoid using pre-cut or frozen vegetables, as they may release excess moisture and result in a watery stir fry.

4. Make Your Own Teriyaki Sauce:
For a healthier alternative, consider making your own teriyaki sauce at home using low-sodium soy sauce, honey, and a splash of rice vinegar. This allows you to control the sugar content and avoid artificial additives commonly found in store-bought sauces.

5. Serve Immediately:
Stir fry dishes are best enjoyed right after they’re cooked. The fresh ingredients will retain their crispness and flavor when served immediately. If you’re meal prepping, store the components separately to avoid sogginess and reheat them when ready to serve.

Conclusion

Teriyaki Ground Beef Stir Fry is a versatile, delicious, and nutritious dish that combines the savory goodness of ground beef, fresh vegetables, and the tangy sweetness of teriyaki sauce. It’s a meal that can be easily customized to suit your taste preferences, dietary needs, and ingredient availability. Whether you’re looking for a quick weeknight dinner, a healthy meal prep option, or a flavorful dish to impress your guests, this recipe ticks all the boxes.

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