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Power bowls with marinated and seared veal flank steak and miso vinaigrette
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Power bowls with marinated and seared veal flank steak and miso vinaigrette
Healthy and balanced, power bowls contain foods that supply our body with energy without making us fat. With a base of Quinoa, millet, rice or Soba noodles, complemented by all kinds of vegetable and is completed by a protein such as egg, meat or tofu. Avocado which is rich in vitamins and minerals, is also be associated with it. Drizzled with a sauce or light vinaigrette. Our base consist of either rice and watercress or Soba noodles, marinated and seared veal flank steak as protein, topped with edamame beans, avocados, cucumber, yellow beets and radish and drizzled with Miso, ginger, soy sauce and fresh mint vinaigrette, a pure pleasure!
Power bowls with marinated and seared veal flank steak and miso vinaigrette
| Prep time: 10 minutes + 2 hours or a night to marinate + 30 minutes rest |
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| Cooking time: 2 to 5 minutes |
| Servings or yield: 2 |
| Difficulty level: Easy |
| Base |
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| 240 g arugula, baby watercress, spinach or 2 servings of 3 oz cooked Soba noodles |
| Protein |
| 250 g of veal flank steak (125 g per serving) |
| Toppings |
| 2 sliced avocado quarters |
| ½ cucumber in spirals or sliced into slices |
| ½ cup edamame beans, cooked |
| 2 radishes, finely sliced |
| 1 small yellow beet, finely sliced |
| Sauce and marinade |
| 8 tablespoons olive oil |
| 4 tablespoons rice vinegar |
| 2 tbsp. Miso paste |
| 2 tablespoons ginger, finely chopped |
| 1 garlic clove, finely chopped |
| 2 tablespoons grilled sesame oil |
| 2 teaspoons maple syrup |
| 2 teaspoons soy sauce |
| 1 French shallot, finely chopped |
| 3 tablespoons chopped fresh mint leaves |
| 3 tablespoons chopped fresh parsley leaves |
| 1 pinch of fleur de sel |
| ¼ teaspoon cayenne pepper, optional |
| Garnish |
| 2 green shallots, chopped |
| 1 tablespoons roasted sesame seeds |
| Some fresh mint leaves and parsley |
| Shoots of your choice |
Preparation
The day before or 2 hours in advance, combine all your marinade ingredients and mix well. Place Veal in a bowl with edges and add half of the marinade (keep the other half cool for serving). Place in the fridge and let marinate 2 hours or overnight. Take meat out of the fridge at least 30 minutes before cooking. Heat a drizzle of sesame oil in the pan, when pan is very hot, grasp the meat on high heat about 1 minute on each side or to your liking. Remove meat from the pan, cover with foil and leave to rest for 5 minutes then slice thinly and set aside. Divide in 2 serving bowls, salad (arugula, watercress, spinach ...) or Soba noodles in equal parts. Arrange in equal parts, avocado, cucumber, edamame beans, radish, beetroot and topped with sliced meat. Garnish with sliced shallot, toasted sesame seeds, mint and fresh parsley. Drizzle with the rest of the marinade and enjoy.
Tips, Tricks + Culinary ideas
Preparation steps
1 - The day before or 2 hours in advance, combine all your marinade ingredients and mix well.
2 - Place Veal in a bowl with edges and add half of the marinade (keep the other half cool for serving). Place in the fridge and let marinate 2 hours or overnight.
3 - Take meat out of the fridge at least 30 minutes before cooking.
4 - Heat a drizzle of sesame oil in the pan, when pan is very hot, grasp the meat on high heat about 1 minute on each side or to your liking.
5 - Remove meat from the pan, cover with foil and leave to rest for 5 minutes then slice thinly and set aside.
6 - Divide in 2 serving bowls, salad (arugula, watercress, spinach ...) or Soba noodles in equal parts.
7 - Arrange in equal parts, avocado, cucumber, edamame beans, radish, beetroot and topped with sliced meat.
8 - Garnish with sliced shallot, toasted sesame seeds, mint and fresh parsley.
9 - Drizzle with the rest of the marinade and enjoy.
