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Healthy Steak And Rice Recipes

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Seared Steak Rice Bowl with Homemade Salsa, Roasted Sweet Potatoes, and Spicy Pinto Beans
Seared Steak Rice Bowl with Homemade Salsa, Roasted Sweet Potatoes, and Spicy Pinto Beans from www.triedandtruerecipe.com

Description

Steak and rice are two of the most popular ingredients in many cuisines. They are not only delicious but also provide significant health benefits. This article will present some healthy steak and rice recipes that you can prepare at home. These recipes are easy to make, nutritious, and perfect for any meal of the day.

Prep Time

The prep time for these recipes varies from 10 to 30 minutes, depending on the complexity of the recipe. The ingredients are readily available, and the cooking process is straightforward.

Cook Time

The cook time for these recipes ranges from 20 to 45 minutes, depending on the recipe's ingredients and cooking method. The cooking methods used in these recipes are grilling, baking, and stir-frying.

Ingredients

The ingredients required for these recipes are as follows:
  • Steak (sirloin, flank, or ribeye)
  • Long grain rice
  • Vegetables (broccoli, carrots, bell peppers, mushrooms, onions, etc.)
  • Spices (garlic, ginger, paprika, cumin, coriander, etc.)
  • Olive oil
  • Soy sauce
  • Chicken or beef broth

Equipment

The equipment required for these recipes are:
  • Grill or oven
  • Skillet or wok
  • Cooking pot with lid
  • Cutting board and knife
  • Measuring cups and spoons

Method

1. Grilled Sirloin Steak with Broccoli and Rice

  1. Preheat the grill to medium-high heat.
  2. Season the sirloin steak with salt and pepper.
  3. Grill the steak for 4-5 minutes per side for medium-rare or to your desired doneness.
  4. Remove the steak from the grill and let it rest for 5 minutes before slicing.
  5. While the steak is resting, steam the broccoli for 3-4 minutes until tender-crisp.
  6. Cook the rice according to the package instructions.
  7. Serve the sliced steak with the steamed broccoli and rice.

2. Baked Flank Steak with Mushrooms and Rice

  1. Preheat the oven to 400°F.
  2. Season the flank steak with salt, pepper, and paprika.
  3. Place the steak in a baking dish and bake for 15-20 minutes for medium-rare or to your desired doneness.
  4. While the steak is baking, sauté the sliced mushrooms in a skillet with olive oil for 5-6 minutes until golden brown.
  5. Cook the rice according to the package instructions.
  6. Serve the sliced steak with the sautéed mushrooms and rice.

3. Stir-Fried Ribeye Steak with Bell Peppers and Rice

  1. Heat a wok or skillet over high heat.
  2. Season the ribeye steak with salt, pepper, and cumin.
  3. Add the steak to the wok and stir-fry for 3-4 minutes until browned.
  4. Remove the steak from the wok and set aside.
  5. Add sliced bell peppers and onions to the wok and stir-fry for 2-3 minutes until tender-crisp.
  6. Cook the rice according to the package instructions.
  7. Return the steak to the wok and add soy sauce and chicken or beef broth.
  8. Stir-fry for 1-2 minutes until the sauce thickens.
  9. Serve the stir-fried steak with the bell peppers and rice.

Notes

You can use any type of steak for these recipes, but sirloin, flank, and ribeye are the most popular choices. You can also use any vegetables of your choice, such as carrots, zucchini, or asparagus. The spices can be adjusted to your liking, depending on your taste preference. You can also use vegetable broth instead of chicken or beef broth to make the recipes vegetarian.

Nutrition Info

The nutrition information for one serving of each recipe is as follows:

Grilled Sirloin Steak with Broccoli and Rice

  • Calories: 390
  • Protein: 30g
  • Carbohydrates: 35g
  • Fat: 14g
  • Sodium: 430mg
  • Fiber: 3g

Baked Flank Steak with Mushrooms and Rice

  • Calories: 410
  • Protein: 28g
  • Carbohydrates: 35g
  • Fat: 18g
  • Sodium: 390mg
  • Fiber: 3g

Stir-Fried Ribeye Steak with Bell Peppers and Rice

  • Calories: 460
  • Protein: 34g
  • Carbohydrates: 40g
  • Fat: 18g
  • Sodium: 620mg
  • Fiber: 4g

Recipe Tips

To make the steak more tender, you can marinate it in soy sauce, garlic, and ginger for a few hours before cooking. You can also add some chopped herbs, such as rosemary or thyme, to the marinade for extra flavor. To make the rice more flavorful, you can cook it in chicken or beef broth instead of water. You can also add some chopped herbs or spices, such as parsley or cumin, to the rice while it's cooking. Finally, you can garnish the dishes with some chopped scallions or cilantro for extra freshness and color.

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