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Honey BBQ Beef Fried Rice

Coated in a sweet, tangy and smoky barbecue honey sauce, this speedy high protein beef fried rice bowl is perfect for a healthy midweek lunch or dinner.

From the book


A simple fried rice recipe that packs in a tonne of flavour. The honey BBQ sauce gives this dish an Asian-American fusion feel and delivers a wonderfully sweet, tangy and smoky flavour profile. This is ready in 30 minutes and is best served hot.

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400g lean minced beef (5% fat)
1 tsp garlic granules
1 tsp onion granules
½ tbsp BBQ seasoning
½ tbsp groundnut oil
1 onion, thinly sliced
1 green pepper, diced
150g mixed frozen vegetables
2 x 250g packets basmati microwave rice
2 spring onions, thinly sliced
1 tbsp dark soy sauce
a squeeze of lime juice (optional)
low-calorie cooking spray
salt and freshly ground black pepper
For the honey BBQ sauce:
4 tbsp BBQ sauce
3 tbsp runny honey
1 tbsp soy sauce
2 tbsp rice wine vinegar
1 tbsp tomato purée


Cals: 426 Carbs: 59.2g Protein: 26.5g Fat: 8.8g

Mix together all the ingredients for the honey BBQ sauce in a bowl, then set aside.

Heat a few sprays of low-calorie cooking spray in a large, non-stick frying pan over a high heat and cook the beef for 5 minutes until browned all over. Add the garlic granules, onion granules and BBQ seasoning and some salt and pepper. Stir to combine, then reduce the heat to low and add half the honey BBQ sauce. Toss until the beef is coated with the sauce, then remove from the pan.

Heat the groundnut oil in the same pan and add the onion and pepper. Cook for 2-3 minutes until starting to soften, then add the mixed frozen vegetables, rice, spring onions (reserving some for garnishing) and soy sauce. Stir-fry for 3-4 minutes over a high heat, then add the remaining sauce (reserving 2 tablespoons to drizzle over when serving), half the beef, a squeeze of lime and the sriracha, if using. Stir-fry for 3-4 minutes, then remove from the heat.

Divide the rice among airtight containers and top with the reserved beef. Garnish with the reserved spring onions and sauce. Keep in the fridge for 3-4 days.

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