Steak Rice Bowl 

Grilled steak served on a rice bowl with stewed mushrooms and spinach, fresh carrot and cucumber, then topped with a fried egg.
Number of portions: 1 Prep time: 1 hour 10 minutes Total time:  1 hour 20 minutes

 

Ingredients

  • 3 oz (85 g) raw eye of round steak
  • 1 garlic clove, minced
  • 1 tsp ginger, grated
  • 2 medium button mushrooms, thinly sliced
  • ¼ cup (60 mL) no sodium added beef broth
  • 1 tsp (5 mL) unseasoned rice wine vinegar
  • ¼ tsp red bell pepper flakes
  • 2 tsp (10 mL) canola oil, divided
  • 1 cup fresh spinach
  • ½ cup brown rice, cooked
  • 1 large egg
  • 1 small carrot, grated
  • ¼ small cucumber, thinly sliced into matchsticks
  • 1 medium green onion, thinly sliced

Directions

  • Add steak, garlic, ginger, mushrooms, beef broth, rice wine vinegar, and red bell pepper flakes to a food storage bag and seal.
  • Mix ingredients in the bag and allow to marinate in the fridge for at least one hour or leave overnight.
  • When ready to cook, heat 1 tsp oil in a medium skillet over a medium-high heat.
  • Remove the steak from the marinade and cook for 3-4 minutes per side for medium rare or as desired; set aside to rest.
  • Add the mushrooms and remaining marinade to the skillet; cook for 3-5 minutes or until softened.
  • When mushrooms have cooked, add the spinach and stir until the spinach is wilted.
  • Add the rice to a bowl and pour the mushrooms, spinach, and sauce over one section of the rice.
  • In the same pan, heat the remaining tsp of oil over medium heat and fry the egg until the whites are set and the yolk is cooked to your liking.
  • Slice steak very thinly against the grain.
  • Place the steak, carrots, and cucumber on different sections of the rice.
  • Top with egg and garnish with green onion.
Nutrient Per portion
Calories 443 kcal
Protein 32 g
Carbohydrates 36 g
Fat 19 g
Fibre 5 g
Sodium 212 mg

License

Icon for the Creative Commons Attribution 4.0 International License

The High Protein Cookbook for Muscle Health During Cancer Treatment Copyright © by Hillary Wilson; Anissa Armet; and Carla Prado is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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