Sarah Krieger a Registered Dietitian's Blog

Registered dietitian nutritionist and past-Media Spokesperson for the Academy of Nutrition and Dietetics,

Start the New Year with Tasty, Quick Meals

Southwest beef bowl picThe new year always showcases the latest diet trends, but we all know how that story ends. Short-term. Taste and quick meals are still important for most people--regardless of age. Singles, families, retired? We all aim to have nutritious meals most of the time. Me too! I love flavor with nutrition; that combo makes us feel our best with energy, productivity and health. Do you agree? One of my favorite quick meals is to make a meal-in-a-bowl. I had help with one of my interns this year to create just that---with flavor, color and then nutrition as priority, we came up with a high-protein, lean meal that many will enjoy: 

Southwestern Beef in a Bowl

Ingredients (makes 4)

  • ½ C Quinoa, uncooked (I found some that does not need to be rinsed-yeah!)
  • 1 C beef broth or water
  • 1 pound of top sirloin
  • ½ C cilantro
  • 1 C purple cabbage
  • ¼ tsp of crushed red pepper
  • ¼ tsp cumin
  • ¼ tsp paprika
  • ¼ tsp black pepper
  • ½ tsp salt
  • ½ C guacamole
  • ¾ C tomato
  • Whole grain tortilla chips, plantain chips,or other chip of your choice
  • Dollop of sour cream or plain Greek yogurt

Instructions

  1. Place ½ C quinoa and 1 cups of beef broth or water in a saucepan, cook according to package instructions
  2. While quinoa is cooking, mix spices together in a small bowl, thinly slice purple cabbage, chop cilantro, and portion out guacamole
  3. When quinoa is about done, heat up grill pan
  4. Rub the skirt steak with olive oil and coat in spice mix
  5. Cook skirt steak in heated pan for 2 minutes on each side
  6. Once cooked, removed from pan and place on a dish to let the meat rest
  7. Meanwhile, crush the chips
  8. Slice skirt steak
  9. Arrange bowl starting with quinoa as the base, followed by red cabbage, tomato, tortilla chips, guacamole, and sour cream/ Greek yogurt, top with a sprinkle of cilantro

For starters this meal is great because of the range of colors! For the nutrition part just 3 ounces of lean beef provides 27 grams of protein plus the protein from the quinoa = a smart meal. The grain of quinoa and those dark colors from the vegetables plus the beef means there are good sources of fiber, healthy fats, B vitamins, zinc and very little saturated fat.....so we have a heart-healthy meal too. Include lean beef, such as round or skirt steak or 90% or leaner ground beef a few times a week during the week at home. Quick, easy and tasty. Yes, please! 

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Sarah Krieger, a Registered and Licensed Dietitian

Provide in person individual assessments in Saint Petersburg Florida area. Services include Nutrition Assessments, one-time or on-going personal chef service, Pregnancy Consulting: Weight Control and Healthy Eating When you’re Pregnant, Remote Nutritional Consulting, Lap Band Surgery Consultation, Nutrition Education to groups or any age, Training Videos, Media Interview for print, live and taped media..