Seared NY Strip & Avocado Protein Bowl over Quinoa

Description: A high-protein bowl with seared NY strip steak, creamy avocado, and a soft-cooked egg on a bed of fluffy quinoa. Quinoa adds low–moderate GI complex carbs and extra protein and fiber to help steady blood glucose while keeping the bowl nutrient-dense and satisfying.

Ingredients (with Glycemic Index estimates):

• 6 oz NY strip steak (trimmed) — GI 0
• 3/4 cup cooked quinoa (per bowl: 3/4 cup cooked; total cooked ~1.5 cups) — GI ~ 53
• 1 large egg (soft-poached or soft-fried) — GI 0
• 1 medium avocado (halved, sliced) — GI ~ 15
• 1 cup mixed salad greens or baby spinach — GI ~ 15
• 1 small cucumber, thinly sliced — GI ~ 15
• 1 tbsp olive oil (for searing) — GI 0
• 1 tsp low-sodium soy sauce or tamari — GI 0
• 1 tsp rice vinegar — GI 0
• 1/2 tsp sesame oil (optional) — GI 0
• 1/2 tsp sea salt (adjust to taste)
• 1/2 tsp freshly ground black pepper
• 1 garlic clove, minced — GI 0
• 1 tbsp chopped fresh cilantro or scallion for garnish — GI 0
• Optional: 1 tbsp toasted sesame seeds or crushed red pepper — GI 0

Cooking instructions:

1. Cook quinoa: Rinse 3/4 cup dry quinoa. Combine with 1 1/4 cups water in a small pot, bring to a boil, reduce to low, cover and simmer 12–15 minutes until water is absorbed. Fluff and let sit 5 minutes. Divide so each bowl gets ~3/4 cup cooked.
2. Season steak: Pat steak dry, season with salt, pepper, and rub minced garlic lightly on both sides.
3. Heat a heavy skillet over medium-high until hot. Add 1 tbsp olive oil.
4. Sear steak: Cook 2–3 minutes per side for medium-rare (adjust for thickness). Target 130–135°F (54–57°C) for medium-rare. Remove and rest 5–7 minutes tented.
5. Cook egg: Soft-poach or soft-fry the egg while steak rests (poach 3–4 minutes; fry 3–4 minutes).
6. Assemble bowls: Place ~3/4 cup cooked quinoa into each bowl. Add about 1/2 cup mixed greens/spinach and cucumber slices.
7. Slice steak thinly against the grain and divide over the two bowls.
8. Fan half an avocado over each bowl. Top each with a soft egg.
9. Mix soy sauce, rice vinegar, and sesame oil; drizzle ~1/2 tsp over each bowl. Garnish with cilantro/scallion and optional sesame seeds or chili flakes.
10. Serve immediately.

Flavor profile explanation:

• Beefy, savory steak and rich egg yolk pair with creamy avocado; bright rice vinegar and soy add umami and acidity; sesame oil and seeds give a toasty finish.

Serving size:

• Makes 2 bowls (each ~3/4 cup cooked quinoa, 3 oz steak-equivalent after trimming, 1/2 avocado, 1 egg per bowl).