A low-carb, protein-rich steak bowl. High nutritional value with grass-fed beef and free-range eggs, and low-carb with cauliflower rice. Finished with good fats like ghee and coconut oil for a satisfying meal.
About this Recipe
Here's a healthy steak bowl recipe using grass-fed beef. This recipe is perfect when you want to reduce carbohydrates compared to a regular rice bowl, while still feeling fully satisfied. It's suitable for breakfast, a hearty lunch, or as a protein boost after training. We actually tried making it ourselves, and even with simple seasoning, the natural flavors of the ingredients shone through, resulting in a surprisingly easy and highly satisfying dish.Ingredients (1 serving)
- Grass-fed beef (for steak) 200g
- Salt, black pepper a pinch
- Cauliflower (minced, or cauliflower rice) 100g
- Free-range egg 1
- Mini asparagus 2-3 stalks
- Avocado 1/4
- Komatsuna (or spinach) 1-2 leaves
- Grass-fed ghee 1 tbsp
- Avocado oil (or olive oil) 1 tbsp
- Coconut oil 1 tbsp
- Green onions (for garnish) appropriate amount
- Optional: Low-sodium tamari soy sauce or ponzu a little, lemon juice a little
Instructions
- Take the beef out of the refrigerator and let it return to room temperature for 30 minutes to 1 hour, then lightly season both sides with salt and black pepper. This ensures even cooking.
- Heat a frying pan over medium heat, add avocado oil, and sear the beef for 3-5 minutes per side (adjust based on thickness). Once a nice sear is achieved, flip and cook the other side similarly, then turn off the heat and let it rest wrapped in aluminum foil for 5-10 minutes (to settle the juices).
- Sauté the cauliflower rice in coconut oil over medium heat, lightly season with salt, and cook until moisture evaporates. If using frozen, thaw and drain well to prevent sogginess.
- Quickly blanch komatsuna and asparagus, drain, and toss with ghee for flavor. Slice avocado to desired thickness.
- Fry an egg to your preferred doneness (if you like a runny yolk, cook slowly over low heat).
- Thinly slice the rested beef and arrange cauliflower rice in a bowl (or deep dish). Beautifully arrange the beef, fried egg, komatsuna, asparagus, and avocado, then sprinkle with green onions.
- If you want to adjust the taste, add a few drops of tamari soy sauce, or a small amount of salt, pepper, and ghee.
Nutrition & Health Points
This recipe is designed to be high in protein and low in carbohydrates. Grass-fed beef is said to be relatively richer in Omega-3 fatty acids, Conjugated Linoleic Acid (CLA), and Vitamins A and E compared to conventionally raised beef, contributing to antioxidant effects and body composition maintenance. Free-range eggs are rich in Vitamin D and lutein, offering high nutritional density and preserving the nutrients in the yolk. By using cauliflower rice instead of refined white rice, you can reduce carbohydrate intake and supplement fiber and Vitamin C. Saturated fats like ghee and coconut oil are stable when heated, making them suitable for cooking, and have the benefit of promoting satiety. Overall, this recipe is suitable for those looking to recover muscles or manage weight.Arrangement Tips
- If you change the rice to regular white rice, brown rice, or quinoa, it becomes a dish focused on energy replenishment.
- For sauce, low-sodium tamari soy sauce + lemon, or a Japanese-style sauce with garlic and ginger is recommended.
- Vegetables can be replaced with seasonal ones (broccoli, spinach, baby leaves) and will still be delicious.
- For a vegan version, replace beef with thick-sliced grilled tofu or mushroom steak, and eggs with poached tofu for a satisfying meal.
- If you want some spice, a sprinkle of doubanjiang or chili flakes will add an accent.