Great source of Iron

Bok Choy and Beef Rice Bowl

with oyster mushrooms and carrots
4.7
Average: 4.7 (10 votes)
(10 votes)
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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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
387
calories
Calories

Healthy, because

Even smarter

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.

1 serving contains
(Percentage of daily recommendation)
Calorie387 kcal(18 %)
Protein25 g(26 %)
Fat10 g(9 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage7.8 g(26 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.2 mg(10 %)
Vitamin K26.2 μg(44 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin17.3 mg(144 %)
Vitamin B₆0.8 mg(57 %)
Folate73 μg(24 %)
Pantothenic acid1.8 mg(30 %)
Biotin23.7 μg(53 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C17 mg(18 %)
Potassium868 mg(22 %)
Calcium91 mg(9 %)
Magnesium97 mg(32 %)
Iron5.1 mg(34 %)
Iodine6 μg(3 %)
Zinc5.5 mg(69 %)
Saturated fatty acids6.1 g
Uric acid204 mg
Cholesterol38 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 cup Brown rice
2 Cardamom
8 ounces Oyster mushrooms
2 heads Bok Choy
1 bunch scallions
1 ½ pounds Sirloin steak
1 red chile pepper
1 garlic
2 carrots
2 teaspoons cilantro
2 tablespoons Coconut oil
3 tablespoons soy sauce
2 tablespoons Lime juice
salt
peppers
How healthy are the main ingredients?
Oyster mushroomsoy sauceBok Choygarliccarrotsalt

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.