How to Prepare Steak with Rice and Vegetables, and Its Health Benefits
Ingredients:
200 grams of steak (preferably veal)
1 cup of basmati or white rice
1 red bell pepper and 1 green bell pepper, sliced
1 carrot, sliced thinly
1/2 cup of broccoli, cut into small pieces
1 garlic clove, minced
1 teaspoon of butter or olive oil
Salt and black pepper to taste
Optional spices (cumin, paprika, dried thyme)
Preparation Method:
1. Preparing the Steak:
Season the steak with salt and black pepper. You can also add other spices like cumin or paprika if desired.
Heat 1 teaspoon of olive oil or butter in a large skillet over medium-high heat.
Place the steak in the skillet and cook for 3-4 minutes on each side (or until it reaches your preferred level of doneness).
Let the steak rest for a few minutes before slicing it.
2. Preparing the Rice:
Rinse the rice thoroughly with cold water to remove excess starch.
In a pot, add 1 cup of rice with 1.5 cups of water and a pinch of salt.
Bring the rice to a boil, then cover and reduce the heat to low. Let it cook for 15-20 minutes until fully cooked.
3. Preparing the Vegetables:
Heat a little olive oil or butter in a skillet over medium heat.
Add the minced garlic and sauté until golden brown.
Add the vegetables (bell peppers, carrots, and broccoli) and stir for 5-7 minutes until they are tender but still slightly crisp.
4. Serving:
Serve the sliced steak with the cooked rice and grilled vegetables on the side.
You can garnish with chopped parsley or squeeze a bit of lemon juice over the steak for added flavor.
Health Benefits of Steak with Rice and Vegetables:
1. Benefits of Steak:
Steak is a rich source of proteins essential for muscle building and overall body health.
It contains iron, which helps prevent anemia, and zinc, which supports the immune system.
2. Benefits of Rice:
Rice provides healthy energy from carbohydrates, making it ideal for maintaining body vitality.
Brown rice is an even better option for heart health due to its fiber content, which helps reduce cholesterol.
3. Benefits of Vegetables:
Vegetables like carrots, broccoli, and bell peppers are packed with vitamins such as vitamin C and A, which help improve skin health and boost immunity.
They also contain antioxidants that fight inflammation and reduce the risk of chronic diseases.
4. Nutritional Balance:
This meal provides a perfect balance of proteins, carbohydrates, and fiber, which helps support digestive health and keeps you feeling full for longer.
It is a healthy choice for those following a balanced diet, helping to maintain a healthy weight and improve energy levels.
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