Bok Choy and Beef Rice Bowl
Bok Choy and Beef Rice Bowl - Go on a culinary journey to Asia! Photo: Iris Lange-Fricke
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Nutritional values
Rice is particularly easy to digest and therefore also suitable for people with sensitive stomachs. The wholemeal variant scores with a lot of magnesium. The body needs this mineral for well functioning muscles and nerves.
For a vegetarian version of the delicious Asian dish, either replace the meat with more mushrooms or use smoked tofu instead.
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 26.2 μg | (44 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.3 mg | (144 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 23.7 μg | (53 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 868 mg | (22 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 38 mg |
Ingredients
- Ingredients
- 1 cup Brown rice
- 2 Cardamom
- 8 ozs Oyster mushrooms
- 2 heads Bok Choy
- 1 bunch scallions
- 1 ½ lbs Sirloin steak
- 1 red chili pepper
- 1 garlic clove
- 2 carrots
- 2 tsps cilantro
- 2 Tbsps Coconut oil
- 3 Tbsps soy sauce
- 2 Tbsps Lime juice
- salt
- peppers
Preparation steps
Put the rice in a sieve, rinse and place in a pot with 2.5 times the amount of water and the cardamom capsules and leave to soak for 10 minutes. Then bring everything to a boil and let it simmer for 30 minutes at low heat. Remove from the heat, cover and leave to soak for 5 minutes.
In the meantime clean and slice the oyster mushrooms. Clean and wash the bok choi and spring onions and cut them into strips. Rinse meat, dab dry and cut into strips. Halve chilli pepper lengthwise, remove seeds, wash and chop. Peel and chop garlic. Peel carrots, grate roughly. Prepare cilantro leaves.
Heat 1 tablespoon of oil in a frying pan. Add chilli and garlic and cook for 2 minutes over medium heat. Add the meat and brown for 4 minutes over a high heat. Deglaze with soy sauce and 1 tablespoon lime juice, season with pepper, remove from the pan and set aside.
Heat the rest of the oil in the same pan and cook the mushrooms, bok choi and spring onions for about 5 minutes. Deglaze with remaining lime juice, season with salt and pepper. Add beef and heat for 1 minute.
Loosen the rice with a fork, season with salt and pepper. Fold carrots into the rice. Arrange beef with vegetables and rice on plates and serve sprinkled with cilantro.
