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Juicy Beef Round with Crispy Green Beans and Brown Rice
A healthy, protein-rich meal that combines lean beef round, fresh green beans, and fiber-rich brown rice. A great choice for beef round with green beans and rice, prepared the healthy way.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
2
Recipe
For the main dish
Beef, flank, steak, boneless, choice, raw
300 gRice, brown, long grain, unenriched, raw
120 gBeans, snap, green, raw
300 kgOil, olive, extra virgin
1.5 tbspGarlic, raw
2 cloveGinger root, raw
2 tspPeppers, bell, red, raw
0.5 mediumFor the sauce
Soy sauce made from soy (tamari)
2 tbspHoney
0.5 tbspCORN STARCH
0.5 tbspWater
15 mlSpices, pepper, black
1 pinchPer servingTotal
Calories:47112.1 kcal94224.2 kcal
Protein:2781.9 g5563.8 g
Carbohydrates:10511.8 g21023.5 g
Fiber:4053.2 g8106.3 g
Water:135643.2 ml271286.4 ml
Fat:356.7 g713.4 g
Micronutrients
Sugar:4895.1 g9790.2 g
Saturated fat:82.5 g164.9 g
Cholesterol:86.6 mg173.1 mg
Sodium:9920.4 mg19840.8 mg
Potassium:317279.9 mg634559.8 mg
Calcium:55523.5 mg111047 mg
Iron:1549.1 mg3098.2 mg
Magnesium:37610.8 mg75221.5 mg
Zinc:369.8 mg739.6 mg
Phosphorus:57471.6 mg114943.1 mg
Vitamin C:18339.5 mg36679 mg
Vitamin A:52547.2 µg105094.3 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Rinse the brown rice and cook it in salted water for about 25 minutes, or until tender. Drain and keep covered.
2
Cut the beef round into very thin strips across the grain (this ensures tenderness). In a small bowl, mix the soy sauce, honey, water, pepper, and cornstarch.
3
Blanch the green beans in boiling water for 3 minutes, then drain and rinse with cold water to preserve their color and crunch.
4
Heat 1 tablespoon of oil in a hot wok or pan over high heat. Add the beef strips and quickly cook for 2–3 minutes until browned but still juicy. Remove the meat from the pan.
5
In the same pan, add the remaining oil, garlic, ginger, and paprika. Sauté for 1 minute, then return the meat and add the green beans. Pour in the prepared sauce and stir for another 1–2 minutes, until the sauce thickens and coats the ingredients.
6
Serve the dish over a bed of brown rice. Garnish with sesame seeds or sliced spring onion, if desired.
Nutritional benefits
Thanks to its high content of quality protein and iron, this meal helps rebuild muscle tissue and reduce fatigue.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.
