Hungry Nurse Meal Prep – Korean Beef Bowl

It can be difficult balancing shift work with maintaining a healthy, balanced diet. We all know that we should be eating healthily, but we so often go for the “easy” option. Time, cost and convenience are all reasons that nurses give for making choices that they know are not always beneficial.

We hear this and we have decided to try and help a little. The health and fitness industry have proven that “Meal Prep” is an effective way to maintain a healthy and balanced diet. You use some of your spare time to get ahead of the game and prepare food for when time is tight. We know that money can also be tight for nurses, so we will specifically chose recipes that can be cooked on a budget.

This recipe is quick, easy and inexpensive. The best thing about it is the flavour that is packs in. We found it a real uplift during a busy shift. It certainly beats a soggy sandwich.

INGREDIENTS

150 grams brown rice

4 large eggs

2 tablespoons olive oil

2 cloves garlic, minced

4 handfuls of chopped spinach

FOR THE KOREAN BEEF

30 grams brown sugar

 3 tablespoon reducedsodium soy sauce

1 tablespoon freshly grated ginger

2 teaspoons sesame oil

1/2 teaspoon Sriracha, or more to taste

1 tablespoon olive oil (

2 cloves garlic, minced

450 grams beef mince

2 onions, thinly sliced

1/4 teaspoon sesame seeds

METHOD

  1. In a large saucepan filled with 470ml of water, cook rice according to package instructions; set aside.
  2. Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and slicing in half.
  3. Heat olive oil in a large skillet over medium high heat. Add garlic and cook, stirring frequently, until fragrant, about 1-2 minutes. Stir in spinach until wilted, about 2-3 minutes; set aside.
  4. In a small bowl, whisk together brown sugar, soy sauce, ginger, sesame oil and Sriracha.
  5. Heat olive oil in a large skillet over medium high heat. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add minced beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  6. Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  7. Place rice, eggs, spinach and ground beef mixture into meal prep containers, garnished with green onion and sesame seeds, if desired.