Batch Prep: Korean BBQ Muscle Mash

Fuelled by Macros
Feb 9, 2024
2 min read

‘Muscle mash’ is a term I stumbled across online, referring to large amounts of quick, easy ingredients thrown together in one bowl in order to obtain all your macros. It usually involves mince of some kind, frozen veg and good dose of recovery carbohydrates.

Of course, my take is one tasty step away from boring ‘bro’ though.

fuelled-by-macros-hakuna-frittata-recipe

Serves 10

Ingredients

500g white rice (uncooked)
1000ml hot water

1 tbsp sesame oil
1 tbsp maple syrup
1 tbsp Korean chilli paste
2 tbsp dark soy sauce
4 tbsp Korean soybean paste

8 sprays FryLight cooking oil
1kg lean beef mince (5% fat)
2 small red onions (100g), thinly sliced
8 garlic cloves, minced
1kg frozen peas
2 medium red peppers (240g), sliced
250g pak choi, sliced

Method

The Korean BBQ sauce:

In a bowl stir together the soy sauce, sesame oil, maple syrup, Korean chilli paste and Korean soybean paste. Set aside for later.

The rice:

Place the uncooked rice into a large lidded pot, add a generous pinch of salt and pour over the boiling hot water. Stir once, bring to the boil then cover and reduce to a simmer. Leave it with the lid on (do not be tempted to remove the lid or stir the rice!) for 20 minutes. Then turn off the heat and leave to rest with the lid on for a further 5 (this allows the rice to steam). Gently fluff up with a fork before the next step...

The stir fry:

Lightly coat a large wok with a few squirts of FryLight. Add the lean beef mince and red onions and fry until browned all over. Add in the minced garlic and fry for a further 2 minutes.
Add in the bag of frozen peas and fry until thawed. Chuck in the red pepper and pak choi, continuing to fry for a further 2 minutes.
Fork in the rice (made following instructions above) and pour over the Korean BBQ sauce. Stir well until all ingredients are combined. Divide between 10 portions.

This meal will store in an airtight container in the fridge for around 4 days, and 6 months in the freezer. Reheat thoroughly before eating.