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Rosemary Steak Bowl

Rosemary beef bowl is a quick and easy dinner to prepare. It is a good source of protein and a lot of nutritional goodness from the veggies that are added. You can increase protein consumption by adding other lean meats to the bowl. I decided to use broccoli, cauliflower and carrots in this rosemary steak bowl. Feel free to include corn, asparagus tips, beets, mango or zucchini to increase nutritional value. Keep in mind that broccoli, asparagus, and spinach will add more protein to the meal. Therefore, if you have budding athletes in your family, as I do, aim to cook red meat at least twice a week. Athletes in general require more protein in their daily diets because of the high demand their sport will place on their bodies.

Benefits of Beef

Beef provides beneficial branched-chained amino acids (BCAA) our bodies require for muscle energy. About 35% of the amino acid content of muscle tissue comes from these amino acids. BCAA benefits include increased exercise endurance, increased energy levels, increased lean body mass and reduction of exercise fatigue. Rosemary steak bowl provides 24 grams of the recommended 56 grams of protein men require per day. Women only require 46 grams of protein per day.

Benefits of Rosemary

This sweet herb has been used for centuries for its medicinal properties. Rosemary herb is good for concentration, hair growth, alleviate muscle pain, boost immune system and improve your memory. As a result of its sweet aroma and taste this herb is best used to season beef, chicken or lamb. You can grow this herb in a potted plant or in your garden at your home. In Bermuda you can find this herb growing wild or around residential properties.

Rosemary Steak Bowl Recipe

  • 1 onion herb mix, celery seed, fresh ground black pepper, salt, thyme
  • 2 lbs. of sirloin steak
  • 1 tsp rosemary (fresh and cut small)
  • 2 cups brown rice
  • 4 cups beef broth
  • 1 cup of broccoli and cauliflower florets, carrots
  • 1 medium onion – sliced
  • 2 shallots diced
  • 1 bay leaf
  • 2 tbsp. avocado oil

Method:

  1. First, thinly slice sirloin steak and place in bowl. Mix together in a small blow the onion herb mix, celery seed, fresh ground black pepper, salt, thyme and rosemary and rub over steak. Set aside.
  2. Secondly, sauté raw rice grains in butter until lightly toasted. Add in the broth and bay leaf. Reduce heat to low simmer and leave covered to cook about 20 minutes. Once cooked remove from heat and stir.
  3. Boil water with a pinch of salt. Next, add in the broccoli, cauliflower and carrot> Allow to boil for three minutes then blanch vegetables.
  4. Finally, after vegetables are cooked, in a large cast iron skillet, add avocado oil and sauté the sirloin until brown. Next add in the blanched vegetables. Continue to sauté adding in the cooked rice and sliced onions.

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