Beef and Broccoli Buddha Bowls

Bowl meals can make you eat more mindfully, more slowly so, you tend to feel fuller
Bowl meals can make you eat more mindfully, more slowly so, you tend to feel fuller

Bowls have been THE thing for diners for half a decade. Trendiness aside, I find them easy to prepare and can deliver a great nutritional punch. You’ll find a bunch of them on this blog including this one, the Veteran Moves Beef and Broccoli Buddha Bowl.

Bowl food was a feature of the ‘Royal Formerly known as Prince Harry’s’ wedding to Meghan Markle in 2018 having been served as a central reception dish. Since the later part of the previous decade, diners all around the world were finding an endless variety of bowls of food on offer usually artfully arranged according to combinations of colour, nutritional variety and flavour.

Often calling into play the name ‘Buddha’, the enlightened one, some say you tend to be more mindful when eating a bowl meal. After all, you’re often holding it in the palms of your hands bending over it to enjoy all the aromas and colours simultaneously. Having been served together you also capture multiple flavors in each bite. For my way of thinking being more mindful means you’ll likely eat slower and feel more full as a result… both great outcomes for digestion and even weight control!

This particular dish takes advantage of one of my favourite Veteran Moves… not quite ‘velveting‘ but taking advantage of a coating of cornstarch on the steak before searing helps lock in flavour and juices while also helping deliver a thicker, more rich tasting sauce. It’s as simple as seasoning the steak with a little salt and pepper, drizzling it with a little olive oil and then sprinkling it with cornstarch and letting it sit for five or ten minutes before searing the meat.

FOR STEAK
Kosher salt
Freshly ground black pepper
Olive Oil, drizzle for steak
1 tbsp Corn Starch
1 lb. flank steak, cut into ½-inch slices
Canola oil, for searing
FOR BOWLS
1 head broccoli florets
2/3 cup Red cabbage sliced
2/3 cup Sprouts
4 c. cooked brown rice
4 green onions, thinly sliced
Sesame seeds, for garnish
FOR SAUCE
2 cloves garlic, minced
2″ piece ginger, peeled and grated
2 tbsp. brown sugar
1/3 c. soy sauce
Juice of 1 lime
Kosher salt
Freshly ground black pepper
To make the sauce: combine garlic, ginger and brown sugar with soya sauce and salt and pepper
Make the sauce: combine garlic, ginger and brown sugar with soy sauce,
salt and pepper
Add lime juice and...
Add lime juice and…
...shake to mix well
…shake to mix well
Season steak with salt and pepper, drizzle with a little olive oil and toss to thoroughly coat steak. Sprinkle with cornstarch and set aside
Season steak with salt and pepper, drizzle with a little olive oil and toss to thoroughly coat steak. Then, sprinkle with cornstarch and set aside
Preheat canola oil in a 10-12 inch cast iron frypan set on high heat and then add steak taking care first to shake off excess cornstarch. Set steak flat in pan careful to keep slices from touching.
Preheat canola oil in a 10-12 inch cast iron frypan set on high heat and then add steak taking care first to shake off excess cornstarch. Set steak flat in pan being careful to keep slices from touching. Flip after approximately 4 minutes
Broccoli, cabbage and sprouts, on top of a bed of brown rice pack a powerful nutritional punch and look great in the bowl at dinner time
Broccoli, cabbage and sprouts, on top of a bed of brown rice pack a powerful nutritional punch and even look great in the bowl at dinner time
... sear the other side of the steak for about 4 minutes. Cook in batches if necessary and set aside in a stainless bowl
… sear the other side of the steak for about 4 minutes. Cook in batches if necessary and set aside in a stainless bowl to keep warm
Once steak has been seared, turn heat down to medium, add sauce to pan scraping up any brown buts stuck to the pan and cook until it starts to bubble
Once steak has been seared, turn heat down to medium, add sauce to pan scraping up any brown bits stuck to the pan. Cook until it starts to bubble, about a minute
Add broccoli to pan and stir fry until it has softened (it will turn a darker green as it softens)
Immediately add broccoli to pan and stir fry until it has softened, 3-4 minutes
(it will turn a darker green as it softens)
While broccoli is softening set up bowls with cabbage, sprouts...
While broccoli is softening set up bowls with cabbage, sprouts…
...and rice. Then lay steak on rice...
…and rice. Lay steak on rice…
... and drizzle with remaining sauce
… and drizzle with remaining sauce
Sprinkle with sesame seeds and green onions and serve
Sprinkle with sesame seeds and green onions before serving
Serve with a lime wedge as garnish and to add zing to the finished dish
A lime wedge as garnish also can add zing to the finished dish

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