Beef and Tofu Rice Bowl with Edamame
Thin-sliced sirloin and seared tofu glazed in a savory ginger-soy sauce over short-grain rice with bright green edamame and scallion.
Why it works
Sirloin is one of the richest natural food sources of creatine, which replenishes phosphocreatine stores for repeated explosive efforts, and pairs high-leucine animal protein with iron and B12 for oxygen delivery and energy metabolism. Firm tofu and edamame stack complementary soy protein for a combined ~57g dose, while short-grain rice provides fast, glycogen-restoring carbohydrate ideal for a post-training midday meal.
Draws on the traditional Japanese washoku pattern of rice, soy foods and modest lean meat, and on evidence that red meat is the primary dietary source of creatine relevant to strength performance.
Ingredients
- 260 g lean beef sirloin, thinly sliced
- 240 g firm tofu, cubed
- 360 g cooked short-grain rice
- 120 g shelled edamame
- 3 tbsp low-sodium soy sauce
- 1 tbsp mirin
- 1 tbsp grated fresh ginger
- 8 g toasted sesame oil
- 2 scallions, sliced
- 1 tsp toasted sesame seeds
Method
- Press the tofu briefly, cube it, and pan-sear in half the sesame oil over medium-high until golden on several sides, then remove.
- Add the remaining sesame oil and the sliced beef to the hot pan and sear 2 to 3 minutes just until browned.
- Add the ginger, soy sauce and mirin, return the tofu, and simmer 1 to 2 minutes until glazed; stir in the edamame to heat through.
- Divide the warm rice between two bowls and spoon the beef, tofu and edamame with their sauce over the top.
- Finish with sliced scallions and toasted sesame seeds.
