Brazilian Beef and Plantain Breakfast Bowl

Brazilian Beef and Plantain Breakfast Bowl

One bite of my Brazilian Beef & Plantain Bowl (with egg, honey and toasted coconut) and you’ll happily say “Tchau” to a tower of pancakes, waffles or buttered toast in the morning!  Loaded with protein, quality complex carbohydrates, iron, potassium and other essential nutrients, this easy breakfast made with leftover steak will fuel you for a full morning of demanding activities! The flavor combination may sound weird, but trust me, it’s so delicious! Pra caramba!

Brazilian Beef & Plantain Breakfast Bowl is a healthy way to start the day, packed with 28g protein and quality complex carbs for energy.

The protein in the recipes is a combination of 3-oz. left over lean steak (like top sirloin, strip, tenderloin, flat iron, etc.) and a single, sunny-side up egg. Along with a little bit from the plantain, you’re getting about 28 grams of protein with this meal – the ideal amount to consume in a single sitting.

Each Day is a New Start! It’s the perfect morning meal for a Protein Challenge!  Each day is a new start, so beat yourself up if your diet wan’t exactly “on point” yesterday — you get a new chance to eat well today!

I always feel best when I’m eating 25g – 30g protein evenly spaced at each meal. Plus, it helps prevent snacking!

 

 

If you’re not familiar with plantains, you can typically find them in most grocery stores in the “exotic produce” area. This “vegetable-banana” is a less sweet and a little more starchy tasting than a regular banana – but so yummy when baked, microwaved or sautéed! They are a common ingredient in the cuisine of Mexico and Central / South America and in Brazil go by their Portuguese name of “banana-da-terra.”

Oh, and now for something crazy beef & bananas that isn’t actually food! It’s me planking until failure the other day before teaching a Grilling 101 class at the Texas Beef Council. 

pinners conference pic 1I’ll teaching a class on “Empowered Meal Prep – Protein for Fitness”  at the Pinner’s Conference in Dallas on Sept 9 & 10th. I’ll be sharing this Brazilian Beef & Plantain Breakfast Bowl along with a delicious Molasses & Pepper Flat Iron Steak recipe and Super Iron-Boosting Steak Spinach Salad. Sign up for my class, I’ll also have beef swag and lots of tasty samples!  Use the discount code FITFORK at online registration to save 10% on the very reasonable cost that allows you access to 100+ classes on food, fitness, crafts, home décor and more! Or, if you just want General Admission to shop and see the sights (no classes), you can get a free pass ($7 at door) using FREESHOPPING. RESISTER HERE

Have you ever used plantains in a recipe? Do you have a planking hashtag for me?  Are you watching the Summer Olympics? What has your favorite moment been so far? Please share in comments, XOXO – Jennifer

 

Brazilian Beef and Plantain Breakfast Bowl
Brazilian Beef and Plantain Breakfast Bowl
Print Recipe
Power up your day in savory-sweet South American style with this hearty, protein-rich steak breakfast bowl featuring plantains, coconut, honey and an egg!
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Brazilian Beef and Plantain Breakfast Bowl
Brazilian Beef and Plantain Breakfast Bowl
Print Recipe
Power up your day in savory-sweet South American style with this hearty, protein-rich steak breakfast bowl featuring plantains, coconut, honey and an egg!
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
10 minutes
Ingredients
Servings: servings
Instructions
  1. Add coconut oil to medium skillet and bring to medium-high heat. Sauté chopped plantains and yellow peppers for approximately 6 to 7 minutes, or until plantains turning golden brown and peppers softening.
  2. In the last 90 seconds or so of cooking, stir in steak chunks to gently reheat without overcooking. Slide the steak mixture into 4 cereal-sized bowl and set aside.
  3. Immediately poach or fry eggs to your preferred level of yolk “doneness.” Slide a cooked egg on top of each bowl of beef mixture and season with salt, pepper, sprinkle of coconut and a drizzle of honey!
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Fit, Flavorful, Fast Dinner Ideas – Ragu and My Funny Family

I have to admit, making long complicated recipes is NOT a family tradition. I do it sometimes, but not on typical nights when I am trying to fit in running, working out or watching the kids play their sports – you know, HAVING FUN!  Instead, I tend to fly by the seat of my pants and let creativity reign, based on what I happen to have in the fridge, produce bin and pantry. So, I guess you could say dinner traditions in my family of five are rooted in being quick and easy yet fresh and flavorful – you’ll see this with the two RAGÚ pasta sauce recipes I’m sharing today (Eight-Minute Egg & Zucchini Ragu and Low-Carb Chicken Club Zoodles).

Ragu pasta sauces are simmered in tradition and the perfect meal solution for my busy nights.

jen and dean college

Yeah, here we are in 1986 — the early Ragu days.

One ingredient that is always on hand help me pull off a speedy supper is RAGÚ® Pasta Sauce. When I say I’m a fan, I mean it – I’ve been eating the RAGÚ® Traditional Sauce (and now Organic Traditional) for 30 years beginning when I first met my husband in college (It’s the only sauce we eat)! Who has time for homemade, really?!

I appreciate how RAGÚ® does all hard work, and when I pop open the jar it tastes just like grandmother’s secret recipe that had been simmering all day.  That’s because RAGÚ® has super high standards and uses no artificial anything or high fructose corn syrup – it’s slowly simmered to add layers of insane flavor, just like Assunta’s (the single-mom founder) original recipe from way back in 1937.

So, this first vegetable pasta recipe is seriously made in eight minutes – Egg & Zucchini Ragu. It’s my go-to meal solution when totally slammed but in need of a nutritious meal packed with protein and fresh veggies. By the way, did you now that a serving of Ragu pasta sauces is the equivalent of two servings of veggies?!

Eight Minute Egg & Zucchini Ragu

Eight Minute Egg & Zucchini Ragu

  • 2 large zucchini, spiralized or cut in julienned strips
  • 1 cup Ragu Organic Traditional Sauce
  • 1 tablespoon olive oil
  • 2 to 4 eggs (depending on appetite)
  • Salt and Red Pepper flakes, to taste
  • Garnish – snipped basil

Directions: Place zucchini in microwave-safe bowl, top with lid slightly cracked. Steam in microwave for 1 ½ to 2 minutes or until softened, but not mushy.  Add pasta sauce and microwave for an additional 30 to 45 seconds, stirring well after to combine. Heat olive oil in small skillet and cook eggs sunny side up, until yolks set to preferred consistency. Top eggs on pasta and salt and pepper to taste. Garnish with snipped basil. Serves 2.

Low Carb Chicken Club Zoodles

My second under ten minute dinner fix (Low Carb Chicken Club Zoodles) is a yummy use for nights when I have some slowcooker chicken already in the fridge (I make big, big batches at once) or have swung by the store for a rotisserie chicken.  I love to use zucchini in place of traditional noodles to keep the grains and carbs down – I like to eat a higher protein diet and prefer most of my carbs to come from fruits and veggies.

Low Carb Chicken Club Zoodles

  • 2 large zucchini, spiralized or cut in julienned strips
  • 1 cup Ragu Organic Traditional Sauce
  • 12 ounces shredded slow cooker or rotisserie chicken with skin removed
  • 4 slices par-cooked bacon
  • 1 ounce shredded cheese of choice

Directions: Place zucchini in microwave-safe bowl, top with lid slightly cracked. Steam in microwave for 1 ½ to 2 minutes or until softened, but not mushy.  Add pasta sauce and chicken and microwave for an additional 60 seconds, stirring well after to combine. Wrap bacon in paper towel and microwave for 30 seconds or per package instructions. Sprinkle top of pasta with bacon and cheese before serving. Serves 2.

davis spoon balancing 2015I have another family dinner tradition to share – and it’s just being silly. With three now teenage boys, it can get pretty crazy and rowdy at the dinner table. More than one time, I’ve spewed water out my nose – the utensil balancing contests always crack me up.  We’ve been doing it for years, as you can see – youngest son holds the record number of spoons and forks balance.  Yes, we’re weird – but these are indelible (if insane) memories to enjoy along with the RAGÚ®  Pasta Sauce.

So, what are your favorite family dinner traditions – recipes or activities? Please share in the comments below – XOXO, Jennifer