Beef & Rice Bowl with Spicy Broccoli
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.
Number of servings
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
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.
Heat a large non-stick frypan over medium-low heat and toast sesame seeds for a few minutes until golden. Set aside.
Spray pan with oil and sauté garlic for a minute or until just becoming fragrant.
Add beef, breaking it up with a wooden spoon or spatula. Season with coriander, salt and pepper and continue to cook until cooked through.
Stir through soy sauce and lemon juice, remove from pan, set aside and keep warm.
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.)
Divide rice, beef and broccoli between bowls and top with spring onions and sesame seeds to serve.
1733 kJ / 414 cals
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