Meal Prep For The Week | Meatballs Meal Prep
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- Опубліковано 22 січ 2023
- In less than an hour, you can create a whole working week's worth of food with this delicious and easy-to-make meatballs recipe. These aren’t traditional meatballs cooked in a rich tomato sauce but the flavours of this sticky sriracha honey sauce will blow your mind. Please enjoy.
Ps. If you don’t like spicy food, there’s an alternate sauce listed down below so that you can still enjoy this recipe.
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Recipe -
Ingredients -
Meatballs -
1kg (2.2lbs) - Lean Ground Beef
2 - Whole Eggs
1/2 Cup (50g) - Panko Bread crumbs
3 Tbsp (60g) - Ketchup
1 1/2 tsp (4g) - Garlic Powder
1 1/2 tsp (4g) - Onion Powder
1 tsp (1g) - Dried Oregano
1 tsp (1g) - Dried Thyme
Seasoning To Taste
Spring Onions (Scallions), Garnish
Honey Sriracha Sauce -
1/2 Cup (120g) - Sriracha Sauce
3 Tbsp (60ml) - Reduced-sodium soy sauce
1 1/2 Tbsp (30ml) - Apple Cider Vinegar
2 1/2 Tbsp (50g) - Honey
15g (0.5oz) - Fresh Ginger, Grated
4 - Garlic Cloves, Grated
Oven Baked Rice -
1 1/2 cups (300g) - Basmati Rice, Washed
600ml (600g) - Boiling Water
Salt To Taste
Aromatics (Optional)
Sautéed Broccolini -
300g (10.5oz) - Broccolini, Ends Trimmed
2 tsp (10ml) - Sesame Oil
Seasoning To Taste
Recipe Notes -
If you prefer to cook the meatballs in the oven, preheat the oven to 190.c - 375.f and line a baking tray with parchment paper. Spread the meatballs evenly across the tray and bake for 18 minutes. This way does take longer than the pan method but can be easier for those that don’t want to stand next to a pan.
Sriracha sauce can be substituted with regular tomato ketchup for a nonspicy alternative. If you don’t want to use sriracha for any reason, it can be substituted with any hot sauce of your choice, including sambal oelek.
The recipe is split into 3 different components. It’s done this way along with the separate nutrition information just in case you’d like to change what you’re serving the meatballs with.
The beef mince (ground beef) I used in this recipe is 90% lean - 10% fat. Fattier beef can be used but if you want to cut the fat content down further, leaner meat is the best option.
Reheating Instructions -
To reheat, place in the microwave for 3 minutes, giving it a mix every 1 minute. It can also be reheated in a pan. To do so, place in the microwave for 45 seconds to take the chill out of the center of the meatballs and place into a pan over medium heat. Doing it this way will create a fried rice-style dish but will still taste amazing.
Please note, if frozen, thaw overnight in the fridge. Don’t reheat from frozen otherwise it will ruin the dish.
Nutrition Information -
Calories - 675
Fat - 20.4g
Carbs - 64g
Protein - 53g
Macros = Per Serving
#mealprep #meatballs #mealpreprecipes - Навчання та стиль
Your videos are awesome! Thank you for putting all the conversions in for the ingredients, it is very helpful.
Love the meal prep series. Appreciate all the work you do
Good looking recipe - can’t wait to try it!
But your shots are consistently underexposed - I think your camera is displaying the full comp’s EV rating, which includes all the bright white you have in your kitchen, instead of center focused EV to show how your subject is lit.
Have you considered boosting shadows in post to make the image pop a little more? Like the image you tweaked at 6:26.
Not trying to be a dick. You’re obviously a great chef - I just think your lighting is making your meals look less appetizing than they are IRL. Brighter, juicier color will give you better mass appeal on UA-cam. You can download and compare Lagerstrom’s videos side-by-side with yours to see how the color and brightness compares to see what I mean.
Appreciate the suggestions. I’m still learning videography everyday and will always be learning same as with cooking. I’ll have a play around with it. I know that I’m not getting the best out of my camera and I’ll be the first to admit I don’t know everything that it can do. Thank you 👌
is 20 minutes enough for the rice to cook at 375f?
thanks mate! as a guy who's going 5X week to the gym, this helps me a lot! not anymore the same old boring food but every weekend I prepare different meals for upcoming week based on 'preps', cannot wait on a new vid and try some new flavours! keep going!!
OMG, gonna try this one this week (saving the video)🤣. Looks delicious. thanks for sharing again❤
I usually wash my rice 3 times before I cook it. Chef Jack makes everything so easy. I am learning so much from you. Thank you
This looks so good. I have mad several of your meal preps over the last month and they are all delish!! Thanks for sharing😁😁
I love all of your meal preps but you can't beat this one! Awesome!!!
It’s pretty good 😉 will be hard to beat
Been cooking your recepies for a few weeks now. Thx for the videos
I found a similar sri racha meatball recipe about a year ago and ended up replacing the rice with oven roasted cauliflower and sweet potato with a bunch of seasoning to your preference, and instead of the sri racha mayo at the end I added a bit of a tahini sauce to dip the sweet potato/cauliflower in to. Just in case anyone is getting bored of the rice!
Thanks Chef! You never disappoint.
I made this last week. They’re amazing. I sub lemon or lime for the acid and maple syrup for honey. The sauce was great. The five portions did not last for five meals…that’s how good they are.
I don't think you have an idea how life-changing your meal prep series has been. So many great, simple, easy to make and yet very savory recipes you blessed us with took my meal prep to next level. No more bland and boring meal preps for me and I can't thank you enough for that. God bless you sir!
I have lost almost 50 pounds in the last 1.5 years. I do exercise, but the majority of that came after I started meal prepping and counting calories. I love Josh Cortis as well, but I always default to Jack's meals. He might have literally saved my life, and that's no exaggeration!
Thank you for the recipe! Did it with pork instead of beef and the meatballs were amazing 🤩
Just cooked these tonight amazing 🎉thanks Jack for the great recipes 👏
I love the slow-mo zoom of the spill of the broccolini, absolutely hilarious!
Thank you! Interesting meatball combination... I've gotta try this one.
I just made this for my work week, it smells so delicious. The sesame oil on the broccolini smells absolutely divine!
This looks delicious and easy to prep. I would probably cook my meatballs in the oven on a sheet pan but this is a recipe I will definitely try. So glad I found this channel.
This looks incredible can't wait to try it. Cheers.
Just made this for dinner tonight/meal prep this week. So delicious and easy. Thank you again!
You are welcome!
I love the idea of doing meatballs with kind of a meatloaf glaze, looks amazing and probably taste even better! I'll give this one a go, for sure!
Made these for dinner tonight and wow! These were incredibly tasty. Thanks chef
The innuendos continue. Good work.
I made this and it was absolutely amazing, I’ve never been much of a cook but you’ve changed my life with your easy to follow instructions and recipes, I especially make the taco bowls every week, thank you Chef Jack! 💪🏼
I know right? I've just made this, and it already smells amazing. About to eat some of this goodness!
Just tried it today. Absolutely great meal. Love it, especially cuz its spicy but you still taste the meat.
Will try your other meals aswell. Thanks UA-cam algorithm for suggesting me this channel. And thank you :)
made your homemade pesto chicken yesterday! this is next weeks’ mealprep👌🏼 looks good
Your parents must be very proud of you, especially mum.
May I ask, did you learn how to cook from your mom when you were young or did this gift of cooking just came naturally while growing up?
Your food prep are easy to follow, ingredients are "easy" ( there are some ingredients that are either difficult to get in some countries or i probably have never heard the name of such ingredients before ) to get and affordable and lastly your food prep are healthy.
I love cooking and baking. I love the way you always add a little bit of carb (rice)
to all your delicious food prep ( i can understand that there are people who have to cut out carbs completely from their diet for health reasons ) , because that's exactly how I prep and eat my food. A little bit carb on one portion of the plate.
my man gona be making this for my next week meal prep. I made your lemon chicken for this week. you are a blessing.
Just found this recipe! Well done!
This recipe is bomb!
Looking forward to trying recipe. You never let us down.
Thank you 🙏 please enjoy
@@ChefJackOvens Do you reheat food after you put it in the fridge or do you eat it cold?
These look great
My mind is blown!!! I had *no* idea that rice can be cooked in the oven (of course my son, the culinary school student, says he knew😒). I 💜 both rice and meatballs, so I am definitely going to try this out. 👍🏾
Your meatballs look delicious. I like the rice cooking method, Jack. I'll try that the next time I cook rice.😃
definitely making this! thanks for the recipe!
My pleasure 😊 please enjoy
2 more boxes of Sweet and Sour chicken left then will have to make this one! Got those vacuum boxes as well - they’re great!
I added a golden curry cube to the sauce and cooked the broccoli with Chinese cooking wine. Amazing!
Thank you so much
Loving your recipes brother!!!
Hello Chef. Happy New Year.
So many innuendos, no sure if on purpose or not but still made me chuckle 🤭🤭
Cool Jack, we like meatballs, nice variation to add to my repertoire 👍🇬🇧
Your content is amazing, brother! Keep it up!
Appreciate it! Thank you 🙏
Great videos you have 👏🏻
Your fellow swede here, great video! I love me some meal prep inspiration and you make some wonderful recipes!
A litlle tip is to quickly run your hands through cold water before rolling the meatballs! It makes them less sticky to your hands and easier to make.
There’s no worry with that with this mix. It’s not sticky 🙏
Hi Jack, this is another meal prep recipe that I'm very interested in making. 1. It is rich in protein but not so high in calories and fats. 2. It is Asian style. I truly enjoy your videos.
Just cooked this meal for dinner with my husband and added kimchi to the side. 100/10 👍🏻🔥
Whilst I love the rice based dishes, I find it really hard to find good pasta dishes that aren't full of cream/really high in fat, the 2 in the series so far have been great, would love to see more like them in the future!
Avoid American pasta recipes, most Italian pasta dishes don't use cream
@@Patrick_Bateman92 Yeah and they are bland as hell
need to try this! love the outro
This series is sooo good Jack!
❤ super video!!!
Thank you 🙏
Bruh, this channel is just what i looking for
I'm definitely trying this one, those look great!
Please enjoy 😊
Life saver!
Looks great, cant wait to try this!
It's so good!
Amazing chef!
Thank you 😋
That looks SO good.
Thanks! It’s so good
you are literally teaching me how to cook 🥹🫶🏻
How could I smell that when you took your first bite. That’s unreal 👌🏾
idk about these macros with all the oil you're adding but I'd try it anyways with my own adjustments. Just the inspiration I needed, think I'll do Nashville Hot honey seasoning and mashed potatoes (with Greek yogurt) instead.
Very very nice recipe😋😋 thanks for sharing🙏👍👍👍
Most welcome 😊
I tried this last night and it was superb. I had to make a few substitute but it was my first successful attempt at meatballs that actually stay together (not falling apart when frying). Can I use normal breadcrumbs iso panko? I would make it many times again, but next time will go a little smaller with the meatballs 👍
youre a real one
Love the meal preps I’ve been following these and they have made my meal preps so much more enjoyable
The nutrition label on my rice says it has 160 calories for 45gs
300gs is such a massive amount it well surpasses 5 portions even going over the 45g serving on the bag
I’ve found rice to be so calorie dense I use maybe 50% of what you use in the vids
How do you come to your nutritional values when you measure portions
i love this guy
🤗🤗
Your recipes are very nice!
I would never be able to eat this little per portion though, I wonder how people can eat and feel full after 1 portion only!
I literally live of your meal prep recipes including the breakfast burrito everyday. Makes life so much easier.
Hi Jack,
Please can you do some prawn meal preps?
Thank you
I’m making this now
Ha, swap out the sriracha for some gochujang paste and you have a sauce I like to use for chicken, good to know I had the right idea. Will certainly give this one a go.
Very nice recipe thank you 😊 I’ve subscribed 👍
Thanks and welcome to the channel 🙏
beautiful
This man will save my life.
Cheers Chef! I always need to make some adjustments to recipes to accomodate my fructose sensitivity (FODMAP diet) and unfortunately honey is out! I usually go with maple syrup or brown/white sugar as a honey substitute, which do you think would work best in this sauce?
Hi Chef! lovely video as always, i just have one more question: can i also heat this up in the oven or a pan? we don't have a microwave at work/home.
This week’s dinner, cheers Jack 👍
Awesome! Please enjoy.
Really nice recipes you're putting up here, I'm definitely going to try a couple over the coming weeks :)
One question, you're using quite a bit of oil in your cooking.... Is this accounted for in the macros?
good stuff.
Thanks!
I'll try that but with lamb mince for Australia Day
Nice video, I will definitely give it a try!
One question though, what is your opinion on using chicken stock to boil rice? Have you ever done that?
Looks delicious mate, I’d end up eating the lot in one day haha
Thank you so much for this recipe. I don’t like beef so much. The only way that I like beef is on Burgers or meatballs.
The recipes look delicious and healthy. Thank you for sharing.
Also, I like that your videos are very professional. I am Latina , English is my second language and I understand everything you said. Thanks 😘🙋🏻♀️🙏🏻. And God bless you.
That’s great to hear! Thank you for that
@@ChefJackOvens
I already subscribed to your channel and gave you a like 👍🏼. Thank you 🙏🏻.
Please don’t stop doing what are you doing. I can’t wait to start cooking your recipes. You are great Chef ! 👨🍳. 😘🙋🏻♀️
"Did you really meal prep if you didn't take a photo?"
I'm feeling personally attacked
Could you do a meal prep for at whole week. Breakfest, lunch and dinner? That could be really Nice!!
This guy is dope👌🙌👏🔥💯
Thank you for sharing your beautiful recipes time and again !! Looks delicious 🤤 !! Happy Lunar New Year 🧧 everyone !! 新年快樂🎉🐇🎊！！
Jack, in season 3 of Rick and Morty, Rick sweared to find The Sauce, even if it took 9 more seasons.
I believe THIS is the sauce he was referring to.
THIS. WAS. MINDBLOWINGLY AMAZING.
This man deserves a knighthood for these recipes
I mix in my kitcheaid, I prep 5 lbs of meatball meat and freeze them.
“Did you really meal prep if you didn’t take a picture of it?” Lmao when I first started meal prepping was so proud of myself I had to. 😂
Mmmm meal prep :D
Well, I tried this one today. The meatballs were excelllent. However following the sauce recipe exactly I produced something that nearly blew my head off and I like chili. I know you have suggested an alternative sauce for those who don’t like spicy food but I am not one of those people. I can only assume that where you live a milder sriracha is readily available. Otherwise thank you for producing so many good recipes.
Yum! My meatballs kept falling apart though. Any tips on how to keep it together?
Is it fine to make it with minced turkey as well?
Thank you so much for the meal prep series ❤
You can definitely make it with turkey mince. Glad you’re enjoying the meal prep series
@@ChefJackOvens thank you for the answer!! And yes absolutely enjoying the series, always clear explanation, great video quality and pleasant voice, good meal selection 🔥
Can you make videos in which we don't need rice, what are the best alternatives?
You know what I’d love? An apron designed by you. Merch 😂
Another Top video Jack, many thanks for sharing another great dish.Mate I wish you wouldn’t eat at the eat as now I am hungry 😂
Haha thanks mate!
@@ChefJackOvens 👌
Have you ever had any problems with reheating rice after a few days. I've heard many conflicting things about proper storage/cooling down of rice and how if you are not careful can cause some issues.
@Chef Jack Ovens may I ask for info on the containers used to store the lunches in.