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Soy Glazed Beef Steaks on a Bed of Rice and Vegetables
Soy Glazed Beef Steaks on a Bed of Rice and Vegetables
Method

For the marinade

  • Combine the soy sauce and 1 teaspoon sugar in a bowl. Add the beef steaks and coat in glaze. Marinate for at least 30 minutes or for best results, cover bowl and refrigerate overnight.

For the rice

  • Fill a pot with 2 liters boiling water, olive oil, salt, pepper and thyme. Add the rice. Place over high heat. As soon as it starts to bowl, cover pot and lower heat to medium. Cook for 12-15 minutes. When ready, drain and allow rice to strain over a bowl. Season with salt and pepper and place on a serving plate.

For the vegetable salad

  • Peel the carrots and radishes with a knife or peeler. Thinly slice them into rounds with a mandolin or a sharp knife.
  • Place a pan over medium to high heat. Add the olive oil and green beans. They need more time to cook. When they turn golden, add the carrots and some more olive oil.
  • Add the wine and sugar. Squeeze the lime over the pan. Add the radishes and remover form heat.
  • Transfer vegetables to a plate.

For the steaks

  • Drizzle steaks with 2 tablespoons olive oil. Place a pan over high heat and brown them on both sides.
  • Add the marinade and mix for 2 minutes. Remove from heat and let the steaks rest for 2 minutes before cutting and serving.
  • When ready, slice the steaks on a cutting board. Serve with warm vegetables and rice.
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Nutritional
Chart

Nutrition information per 100 gr.

145
Calories (kcal)
7 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

3.4
Total Fat (g)
5 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.88
Saturated Fat (g)
4 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

19.2
Total Carbs (g)
7 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.6
Sugars (g)
4 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

8.4
Protein (g)
17 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.5
Fibre (g)
6 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.47
Sodium (g)
8 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.