Healthy food of the week: Beef Teraki With Brown Rice

Healthy leftover idea: beef toast

This is a meal that is easy to prepare, tastes great, and is low in calories. Better yet, not many ingredients are needed to make these two meals, which means there’s not much to buy at the market.

You can have a delicious option to take with you to work if you want to have the same beef teriaki meal, or if you prefer a light touch, add a piece of toast along with some refried beans, some cheese and hot sauce and you have a tasty new delight.

necessary equipment

– roasting pan
– rice cooker
– large ziploc bag for marinating
– flip flops to flip pieces of meat

Time to cook

– 25 minutes

Ingredients

(6-8 servings)

– beef fillet (2 pounds)
– brown rice (2 cups)
– Teraki sauce (1 bottle)
– sesame seeds to decorate

For Beef Tostadas

– toast shells
– refried beans (1 can)
– grated mozzarella cheese
– hot sauce (ie: Tapatío)

Addresses

1. Depending on the type of meat you purchased, you may need to cut it into good-sized strips. The meat bought for this week’s meal not only had to be cut lengthwise, but the width was also too thick, so a cut was made down the middle to cut the thickness in half.

two. Once all the meat is cut, place the pieces inside a large ziploc bag and add 3/4 of the bottle of Teriaki sauce. Knead the air out of the bag before sealing it, then on the outside of the bag, use your hands to massage the mixture well over all the meat pieces.

3. Place the bag to marinate inside your refrigerator for 30-45 minutes. Don’t forget this step because it really allows the Teriaki sauce to soak in and turn into the flavorful meat you’re looking for.

Four. After the marinating time, place the pieces of meat in a skillet over medium heat. Do not pour remaining sauce from bag over meat.

5. Cook each side for a few minutes flipping with flip flops or a fork.

6. While the meat is cooking, you can prepare the brown rice according to your preference. Since the rice takes 20 minutes (unless you opt for a microwave variety), you may want to start this before you start cooking the meat.

7. Once the rice and meat have finished cooking, serve up a good portion of the rice and top with 2-3 pieces of teriaki meat.

8. Garnish with sesame seeds and serve with water or another calorie-free beverage. Enjoy!

Healthy Leftover Idea: Steak Tostadas

By adding just a few items to what you’ve already prepared, you can turn a meal on its head. All you need is toast, a can of refried beans, some grated mozzarella cheese, and hot sauce.

To start, empty an entire can of refried beans into a pot over low heat. If you like your beans with a little zest, add 4 to 8 dashes of tapatío and mix well; stir frequently. While the beans are cooking, take this opportunity to dice a piece or two of the teriaki meat. Also prepare some rice, cheese, and any other toppings you’d like to add so that when the beans finish cooking, it’s easy to assemble your tostadas.

When the beans are ready (about 15 minutes), take 1 layer of toast, cover with a good layer of beans, spread 1 or 2 tablespoons of rice on top, add the meat, cheese, a little sauce and voila: a great-tasting lunch in a crispy shell.