Steak, rice and broccoli

Name: Steak, rice and broccoli
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: European
Ingredients: 5g (~2.5 tsps) Whole almonds, raw, with skin; 50g (~¼ cup) Parboiled white rice, uncooked; 160g (~5.5 oz) Sirloin steak, lean, raw; 210g Broccoli

4 steps

Prep:5minCook:15min

467 Calories* PER SERVING 48g* / 42% PROTEIN, 43g / 37% CARBOHYDRATES, 11g* / 20% FAT

Updated at: Sun, 03 Dec 2023 21:20:28 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories458.2 kcal (23%)

Total Fat9 g (13%)

Carbs49.6 g (19%)

Sugars2.5 g (3%)

Protein43.9 g (88%)

Sodium134.4 mg (7%)

Fiber4.6 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

5gWhole almonds

raw, with skin

50gwhite rice

Parboiled, uncooked

160gSirloin steak

lean, raw

210gBroccoli

Instructions

Step 1

1. Rinse the rice prior to cooking. Add to a pot of lightly salted water and cook according to the instructions on the packet.

Step 2

2. Rinse the broccoli and cut it into smaller florets. Bring a pot of water to a boil, and add a pinch of salt. Add the broccoli and boil for approximately 3 minutes or until it is tender.

Step 3

3. Season the beef with salt and pepper, then add it to a frying pan with a splash of water to brown for a few minutes on a high heat. Lower the temperature and fry on each side, making sure the meat stays pink in the middle. Leave to rest for at least 5 minutes before serving.

Step 4

4. Serve the rice and broccoli together with the steak and almonds.