Seared NY Strip & Avocado Protein Bowl over Quinoa
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Ingredients
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.
- 11
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.
- 12
Makes 2 bowls (each ~3/4 cup cooked quinoa, 3 oz steak-equivalent after trimming, 1/2 avocado, 1 egg per bowl).
- 13
High-quality protein from steak and egg helps blunt post-meal glucose; quinoa provides lower-GI complex carbohydrate plus fiber and extra protein versus white rice; avocado supplies monounsaturated fat and fiber to slow absorption. Portion control of quinoa keeps carbohydrate load moderate.
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.
- 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.
- Season steak: Pat steak dry, season with salt, pepper, and rub minced garlic lightly on both sides.
- Heat a heavy skillet over medium-high until hot. Add 1 tbsp olive oil.
- 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.
- Cook egg: Soft-poach or soft-fry the egg while steak rests (poach 3–4 minutes; fry 3–4 minutes).
- Assemble bowls: Place ~3/4 cup cooked quinoa into each bowl. Add about 1/2 cup mixed greens/spinach and cucumber slices.
- Slice steak thinly against the grain and divide over the two bowls.
- Fan half an avocado over each bowl. Top each with a soft egg.
- 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.
- 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.
-
Makes 2 bowls (each ~3/4 cup cooked quinoa, 3 oz steak-equivalent after trimming, 1/2 avocado, 1 egg per bowl).
Nutritional facts (per serving, approximate, FDA-style):
| Nutrition Facts | Amount per serving |
|---|---|
| Calories | 590 kcal |
| Total Fat | 36 g |
| — Saturated Fat | 10 g |
| Cholesterol | 255 mg |
| Sodium | 520 mg |
| Total Carbohydrate | 32 g |
| — Dietary Fiber | 9 g |
| — Total Sugars | 2 g |
| — Added Sugars | 0 g |
| Protein | 46 g |
| Vitamin D | 1 mcg |
| Calcium | 60 mg |
| Iron | 4 mg |
| Potassium | 1,150 mg |
Disclaimer: Nutritional facts are AI-generated estimates and not guaranteed accurate.
Type-2 Diabetic Friendly explanation:
- High-quality protein from steak and egg helps blunt post-meal glucose; quinoa provides lower-GI complex carbohydrate plus fiber and extra protein versus white rice; avocado supplies monounsaturated fat and fiber to slow absorption. Portion control of quinoa keeps carbohydrate load moderate.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
