High Protein · Goal: Everyday meals
Sirloin Steak, Brown Rice and Asparagus Bowls
Estimated nutrition per serving, calculated from the ingredient weights below.
- Calories
- 597
- Protein
- 51.8g
- Carbs
- 47.8g
- Fat
- 22.2g
- Prep Time
- 10 mins
- Cook Time
- 25 mins
- Servings
- 2
Illustrative image; follow the weighed ingredients and method below.
2 servings. Nutrition values are per serving; cooking time does not scale automatically.
Nutrition calculation and preparation assumptions
Nutrition is estimated for one of two servings from the base 1x batch. Protein and vegetables are weighed raw; rice is weighed cooked; avocado is edible flesh. Estimate assumes all 10g oil and ingredient nutrients are eaten, with no cooking-loss adjustment. Brand, trimming and retained oil change actual nutrition.
Times are planning estimates for this two-serving batch and exclude cooking the brown rice from dry. This recipe has not been kitchen-tested. Use temperature, not the estimated minutes, to judge cooked protein.
Ingredient estimates use USDA FoodData Central SR Legacy (download dataset), the final 2018 dataset, retrieved October 11, 2026. Find the food IDs below in its food.csv file. This is a calculated estimate, not a laboratory analysis or professional nutrition review.
- Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw (USDA food 174055): 400g for the base batch
- Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) (USDA food 169704): 300g for the base batch
- Avocados, raw, all commercial varieties (USDA food 171705): 100g for the base batch
- Oil, olive, salad or cooking (USDA food 171413): 10g for the base batch
- Spices, garlic powder (USDA food 171325): 2g for the base batch
- Spices, paprika (USDA food 171329): 2g for the base batch
- Asparagus, raw (USDA food 168389): 200g for the base batch
Cooking temperatures follow US food-safety guidance. Follow ingredient package storage instructions and use-by dates; see Food Standards Scotland storage guidance. For rice leftovers, cool promptly, ideally within one hour, refrigerate and use within 24 hours; reheat only once until steaming hot throughout. If the starting rice has already been reheated, eat this meal immediately rather than saving it for another reheat.
Ingredients
- 400g raw top sirloin steak, visible fat trimmed
- 300g cooked long-grain brown rice
- 100g avocado flesh
- 10g olive oil
- 2g garlic powder
- 2g paprika
- 200g raw asparagus, woody ends removed
Cooking Instructions
- Start with the listed amount of already cooked brown rice; prepare rice separately according to its package if needed. Weigh the meat and vegetables raw, and the avocado after removing the skin and stone.
- Pat the trimmed sirloin dry and season with the garlic powder and paprika. Heat a skillet over medium-high heat with half of the measured oil.
- Sear the steak on both sides, then reduce the heat as needed. Check the thickest part with a thermometer: reach at least 63 C (145 F), then rest for at least 3 minutes before slicing. Timing depends on thickness.
- While the steak rests, cook the asparagus in a separate pan with the remaining oil until tender to your preference, about 5–8 minutes.
- Warm the cooked rice until steaming hot. Divide all the rice, cooked protein, vegetables and avocado equally among the selected number of servings. Add the cooking oil and pan juices to the bowls so the estimate includes the oil used.
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