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Main mealBalancedBeef€€€

Juicy Beef Round with Crispy Green Beans and Brown Rice

Name: Juicy Beef Round with Crispy Green Beans and Brown Rice
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Ingredients: 300 g Beef, flank, steak, boneless, choice, raw; 120 g Rice, brown, long grain, unenriched, raw; 300 g Beans, snap, green, raw; 1.5 tbsp Oil, olive, extra virgin; 2 clove Garlic, raw; 2 tsp Ginger root, raw; 0.5 medium Peppers, bell, red, raw; 2 tbsp Soy sauce made from soy (tamari); 0.5 tbsp Honey; 0.5 tbsp CORN STARCH; 15 ml Water; 1 pinch Spices, pepper, black

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 time15 min

Cook time20 min

Total time35 min

Servings2

Recipe

For the main dish

Beef, flank, steak, boneless, choice, raw300 gRice, brown, long grain, unenriched, raw120 gBeans, snap, green, raw300 gOil, olive, extra virgin1.5 tbspGarlic, raw2 cloveGinger root, raw2 tspPeppers, bell, red, raw0.5 medium

For the sauce

Soy sauce made from soy (tamari)2 tbspHoney0.5 tbspCORN STARCH0.5 tbspWater15 mlSpices, pepper, black1 pinch

Pot for rice,Wok or large pan,Small bowl for the sauce,Cutting board

Per servingTotal

Calories:658.6 kcal1317.1 kcal

Protein:39.7 g79.3 g

Carbohydrates:67.2 g134.4 g

Fiber:7.2 g14.3 g

Water:298.7 ml597.3 ml

Fat:27.1 g54.1 g

Micronutrients

Sugar:10 g20 g

Saturated fat:7.5 g15 g

Cholesterol:86.6 mg173.1 mg

Sodium:929.4 mg1858.8 mg

Potassium:1096 mg2192 mg

Calcium:78.9 mg157.8 mg

Iron:5.7 mg11.3 mg

Magnesium:148.2 mg296.4 mg

Zinc:10.2 mg20.4 mg

Phosphorus:528.6 mg1057.1 mg

Vitamin C:57.8 mg115.6 mg

Vitamin A:99.7 µg199.3 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Rinse the brown rice and cook it in salted water for about 25 minutes, or until tender. Drain and keep covered.
2Cut 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.
3Blanch the green beans in boiling water for 3 minutes, then drain and rinse with cold water to preserve their color and crunch.
4Heat 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.
5In 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.
6Serve 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.