High-protein steak bowl for breakfast

High-protein steak bowl for breakfast with beef steak, egg, sweet potato and rocket: a savoury breakfast with plenty of protein, complex carbohydrates and a spicy note.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 520 kcal per serving
• Protein: 45 g
• Fat: 22 g
• Carbs: 32 g

Ingredients

• 1 rump steak or sirloin steak
• 1 egg
• 1 sweet potato
• 1/2 bunch of rocket
• Coarse sea salt
• 1 splash of clarified butter (ghee)
• Plenty of black pepper
• A little paprika

Method

You’ll need: oven · frying pan · saucepan · chopping board · knife · mixing bowl

1. Wash the sweet potato, cut it into cubes and cook it in a pan or in the oven until soft and lightly browned.
2. Pat the rump steak or sirloin steak dry and season it with coarse sea salt, black pepper and a little paprika.
3. Heat the clarified butter in a frying pan and sear the steak until browned on the outside and cooked to your liking inside. Then leave it to rest briefly.
4. Fry the egg in the same pan until the egg white is set and the egg yolk is still soft or cooked right through.
5. Wash the rocket and roughly tear it. Slice the steak into strips and put it in a bowl with the sweet potato.
6. To serve, top the bowl with the rocket and egg, finish with black pepper and enjoy warm straight away.

Good to know

When breakfast can be salty and satisfying, this bowl is just right. Hearty, uncomplicated and with a really good texture.

Swaps

Rump steak/sirloin steak → beef fillet (leaner, very tender, still plenty of protein) Rump steak/sirloin steak → wild salmon fillet (more omega-3 fatty acids, satisfying) Sweet potato → roasted squash (also with fibre) Clarified butter → avocado oil (stable at high heat, milder flavour)

Allergens

The recipe contains egg as an allergen; it's generally easy for children to chew if the steak is cut into tender pieces, and during pregnancy the steak and egg should be cooked through. Contains: milk.

Frequently asked questions

Which nutrients are in beef steak?

Beef steak mainly provides protein, haem iron, zinc, selenium and vitamin B12. The fat content varies a little depending on the cut, which also affects how tender the steak is.

What does the egg bring to this breakfast bowl?

Egg contains protein, choline, vitamin A, vitamin D, vitamin B12 and selenium. Most of these vitamins sit in the yolk, while the protein is split between the yolk and the white.

How does sweet potato differ from ordinary potato?

Sweet potato contains beta-carotene as well as potassium and fibre. Ordinary potatoes have their place too, but they contain hardly any beta-carotene.

Is rocket a problem because of its nitrate?

Rocket can naturally contain more nitrate than many other salad leaves. In normal amounts, this usually isn't considered a problem for adults; what matters is a varied choice of vegetables overall.

Is paprika just seasoning, or nutritionally interesting too?

Paprika provides small amounts of carotenoids. The amounts used usually matter more for flavour than as a major source of nutrients.