By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and am eligible to win prizes associated with the contest. I was not compensated for my time.
Why is it that after what seems to be a filling meal, 90 minutes later my stomach is empty and hungry for food?
At those times, I’m missing that feeling of fullness, that feeling of satiety. It’s happened to me a bunch of times and I always know the culprit. Take for example what used to be my weekly standby order of a rice bowl filled with steamed rice, sautéed vegetables and just four pieces of breaded chicken. What I thought was the perfect balance and portion size because I had all the essentials: 1 cup grain (rice) – check. 1/2 cup vegetables – check. What I thought was 3 ounces of protein – check. While the bowl was heaping, it didn’t translate into fullness an hour and a half later. At that point I was looking for a snack.
Problem? Lack of adequate protein. That breaded chicken was mostly breading and not mostly protein.
And that snack was never filled with protein so I would be starving by the time I would get home from work. And the evening meal wouldn’t cook fast enough (or I hadn’t had a plan before I arrived home) so I continued to nosh on snacks before dinner. Bad idea.
It only perpetuated the problem.
Answer: Eat a nourishing meal. Three times daily. Aim for 25-30 grams protein at each meal throughout the day. Simple advice, but science stands here.
Then, make a plan to pick up the ingredients for this recipe. It will keep you full until your next meal.
Ultimate Teriyaki Beef and Vegetable Rice Bowls. Can you say scrumptious?
The bowl is heaping with lean beef and vegetables over the top of jasmine rice. It’s better than any rice bowl I’ve ever eaten. (Insert humility here.)
And no lie, it kept me full until our evening meal. That’s a good five to six hours of nourishment.
It’s all because of the 3 ounces of lean beef in each serving…providing 25 grams protein and 10 essential nutrients. (Tip: 3 ounces is the same size is an iPhone 5)
Remember when meals during the day were lighter and the evening meal was heavy on protein? Forget about that way of eating. New research recently released shows the case for having 25-30 grams protein at each meal – breakfast, lunch AND dinner. Why the increase? (click to read the research)
- Maintains your muscles every day
- Protects against muscle loss as we age
- Helps with growth and repair of tissues throughout the body
- Increases satisfaction and fullness
Now, you may be thinking, can I really eat beef every single day and still be healthy?
Yes, you can. Why?
- Research shows heart health is not affected by eating lean beef. In fact, a study published in the American Journal of Clinical Nutrition demonstrated that a diet including lean beef every day is as effective in lowering total and LDL (bad) cholesterol as the gold standard DASH diet (Dietary Approaches to Stop Hypertension). Research cited here.
- There are more than 29 cuts of beef available that are designated as lean. (Shopping tip: look for the words loin or round in the title of the cut.)
- The American Institute of Cancer Research also notes that up to 18 ounces cooked (or 24 ounces uncooked) red meat can be safely eaten without increasing cancer risk.
I challenge you to take control and challenge yourself to eating 20-30 grams of protein, like lean beef, at each meal and feel the difference! Significant research shows that some people can lose and/or maintain a healthy weight, support healthy metabolism, and age more vibrantly by eating high-quality protein, within calorie goals.
Enough of the health talk…it’s time to talk about the food in these photos. Ultimate Teriyaki Beef and Vegetable Rice Bowls.
Did I mention I cooked this without a kitchen? Our kitchen is down to bare walls, bare floors and white drywall dust everywhere in preparation for a remodel. I made this outside on a burner on the side of our gas grill. I chopped those vegetables and sliced that lean sirloin using my deck dining table as a countertop. If I can do it outside, you can do it inside! (Tips for eating healthy through a kitchen remodel here!)
And to make sure it was extra kid-friendly, I tested three different sauces with my kids. A sweet chili sauce, a peanut sauce and this teriyaki sauce. While they were all tasty, the winner clearly was the teriyaki.
And it’s the perfect meal for those CSA vegetables! We are on week four and I wanted to include a few snapshots of what’s been in the box! For this recipe, I used Napa cabbage, green peppers and onions along with fresh broccoli. Picked the day I pick up the box, the nutrients in these vegetables are really at their peak! Don’t know what a CSA is – check out my recent post plus a Peaches and Greens Salad with Poppyseed Dressing recipe!
CSA Vegetables from Weeks 3 and 4:
A Minnesota CSA Box filled with Vegetables
Use those vegetables in Ultimate Teriyaki Beef and Vegetable Rice Bowls!
- 1 tablespoon wok oil (peanut or canola)
- 1 head Napa Cabbage, shredded
- 1 green bell pepper, sliced/diced
- 1 onion, sliced
- 1 head broccoli, cut into bite-size florets
- 1 tablespoon wok oil
- 1 pound sirloin steak, cut into very thin strips
- 1 cup teriyaki sauce (not all are created equal, try Soy Vay Island Teriyaki with hints of pineapple, ginger and garlic all mixed in)
- 4 to 6 cups cooked Jasmine rice
- 3 green onions, thinly sliced on the diagonal
- Over medium high heat, warm oil and toss in vegetables. Sauté for 5 minutes or until starting to caramelize while remaining crisp. Remove from pan.
- Over medium high heat, warm oil and sauté 1/2 the beef by laying out slices of sirloin in pan to avoid overcrowding. Flip slices with tongs to cook evenly on both sides, cooking approximately 1-2 minutes per side. Remove cooked beef from pan and repeat with remaining beef.
- Add teriyaki sauce to pan and add all beef to evenly coat. Pour over hot rice and top with cooked vegetables. Garnish with sliced green onions.
- Best cuts for stir-frying: Top Sirloin, Sirloin Tip Steak, Flat Iron Steak
- Cut beef into thin, uniform strips or pieces. For easier slicing, try freezing beef for 30 minutes.
- Can marinate beef prior to cooking with teriyaki sauce.
- Heat oil over medium-high heat in wok or large non-stick skillet prior to adding beef to pan.
- Cook beef in batches until outside surface of beef is no longer pink.