Another Week, Another Protein Packed Bowl
This week we’re switching up the protein and the flavors. We’re traveling to Korea for a spin-off of traditional bibimbap. I used the same base from last week, jasmine rice. Another option would be ramen noodles. Costco has some super yummy rice ramen noodles that I sometimes use for this. For protein, I switched chicken out for ground venison and a fried egg. This bowl’s fat content does go up slightly from last week due to the egg and more fat in the sauce. As far as micronutrients go it is jam-packed with veggies of every color. For mine, I added spinach, shitake mushrooms, carrots, and jalapenos, but you can also use this meal as an opportunity to clean out your fridge’s crisper.
Servings: 4
Nutrients per bowl: 489 Calories, 47g Protein, 55g Carbs, 9g Fat
Bowl
4 cups cooked rice
1 pound lean ground meat (I used venison)
5 oz container pre-sliced shitake mushrooms
4 carrots
4 cups of raw spinach
1 jalapeno
4 eggs
avocado oil spray
salt to taste
sesame seeds for garnish(optional)
Sauce
10g sesame oil
15g gochujang
10g fish sauce
10g honey
40g sriracha
10g rice vinegar
10g soy sauce
Grab a bowl and add two parts bone broth to one part rice, bring it to a boil then turn off the heat. While the rice is going grab a large pan and place it on medium-high heat. Place your choice of lean ground meat in the pan with a pinch of salt. While the meat browns we’re going to make the sauce. I did something I rarely do and I measured the ingredients, for you guys, and the sake of macros…. The amounts in the ingredients list should make enough sauce for four bowls, if you’re feeling extra saucy drizzle a little more sriracha on your bowl at the end. So, back to business, combine sesame oil, gochujang, fish sauce, honey, sriracha, rice vinegar, and soy sauce in a bowl. For a pound of meat, I added two tablespoons of the sauce to the meat. This step really levels up the meat. Remove meat from the pan after browned and the sauce is thoroughly mixed in.
Now for the fixins! I was lucky enough to have shitake mushrooms, spinach, carrots, and jalapenos in my crisper. My sous chef (aka my girlfriend) cut the carrots and jalapenos on a bias and added them and the pre-sliced mushrooms to the pan that I used for the meat. If the pan is dry add a quick spray of avocado oil and a splash of water. While those are sautéing blanch the spinach. I had a handy sous chef to handle the cutting and blanching for me. I find cooking a great way to connect with my partner. Ok ok, if you don’t have the luxury of a sous chef sauté the spinach too. Just toss it in at the end with a little water. Remove the veggies from the pan, add another quick spray of avocado oil to the pan, and fry an egg.
Lastly, assemble the bowl. Place a bed of rice in the bowl (1 cup), next add a serving of your meat (4 oz), the veggies, a fried egg, and a tablespoon of sauce. If you’re feeling extra fancy garnish with a dash of sesame seeds.
For meal prepping this one I don’t cook the egg until I’m going to eat it, or at least a few hours beforehand. I hope you enjoy it and this inspires you to level up your meal prepping.