C: 51 gr
P: 31 gr
F: 12 gr
Total calories: 436
*This estimation is based on these guidelines. Depending on your own IIFYM lifestyle, your results may differ. The calculations only include the ingredients on the list at the top, not the vegetables mentioned as a suggestion.
Here is a quick, easy combo of spaghetti aglio, olio e peperoncino plus stir-fried rice from an Italian with a fascination with Asian cuisine. It’s ideal for lunch and dinner or as your post-workout meal. Enjoy!
Estimated time: 15-20 minutes
65 gr brown rice
½ Tablespoon of extra virgin olive oil (8 ml)
120 gr beef medallions
10 gr fresh garlic
Chilli pepper flakes
Boil the rice according to the instructions on the packet, but shave one to two minutes off the cooking time. When it’s ready, put the lid on the pot and set aside.
Chop the garlic into small bits and cut the medallions into thin strips. Add the olive oil to a pan or wok on low-medium heat. Wait 30 to 60 seconds for the oil to get hot, then add a sprinkle of chilli pepper flakes and the garlic.
When the garlic turns golden, 30 seconds to 1 minute later, it’s time to add the beef strips. Stir the meat in the pan, turning it over to make sure all sides are evenly cooked, for 1 to 2 minutes. The thinner the strips, the shorter they’ll take to cook.
Finally, add the rice and stir-fry the mixture for another minute.
Be careful not to overcook the beef or it will be hard and rubbery. It should turn brown on the outside and still be lightly pink on the inside.
You can add some vegetables to the stir-fry, but you may need more oil. I usually broil mine in the oven on the “High” setting for 6-7 minutes and throw them in the bowl on top of the rice.