Dan Churchill

Beef & Rice Bowl with Spicy Broccoli

Dan Churchill
PREP 10 MIN
•
COOK  35 MIN

If you're on the lookout for a stress-free weeknight dinner option, Dan's bowl comes together in just the time it takes for the rice to cook. How simple is that? Plus, for one simple dish, it sure delivers a lot of flavor.

DF

EF

GF

NS

NF

Number of servings
2
Ingredients

1⁄3 cup (65g) brown rice rinsed

2⁄3 cup (160ml) water

1⁄4 tsp salt

1 tsp sesame seeds

1 olive oil spray

2 garlic cloves minced

250g minced beef

3 tsp ground coriander

salt & pepper to, taste

1 tsp soy sauce (or tamari if gluten free)

1 tbs lemon juice

1 tsp sesame oil

150g broccoli cut in florets

1⁄2 tsp chilli flakes or to taste

1 spring onion sliced diagonally

Methodbased on 2 servings
1

Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.

2

Heat a large non-stick frypan over medium-low heat and toast sesame seeds for a few minutes until golden. Set aside.

3

Spray pan with oil and sauté garlic for a minute or until just becoming fragrant.

4

Add beef, breaking it up with a wooden spoon or spatula. Season with coriander, salt and pepper and continue to cook until cooked through.

5

Stir through soy sauce and lemon juice, remove from pan, set aside and keep warm.

6

Add sesame oil to the pan and saute broccoli, chilli and salt and pepper and cook, stirring occasionally, until bright green and just tender, 5-8 minutes. (You can add a dash of  water to the pan and cover to cook a little quicker, if you wish.)

7

Divide rice, beef and broccoli between bowls and top with spring onions and sesame seeds to serve.

Nutritional Informationper serving

Energy (kJ)

1733 kJ / 414 cals

Protein

35.2 g

Fat

17 g

Sat. Fat

5.6 g

Carbs

26.7 g

Sugar

1.3 g

Fiber

5.7 g

Sign up to unlock your full potential

All your tools in one place

Expert-training to fuel your fitness, nutrition and mindfulness.

Limitless ways to fuel your mind & body

Access to over 3,000 workouts, recipes, and meditations – all tailored to your goals.

Tech that keeps you moving

Download Centr on all your devices to level up and track your results live.