Steak and eggs with bubble and squeak
Courtesy of Robert Irvine
Breakfast building block #1: eggs
Eggs are great no matter which way you crack ‘em, but poached eggs offer a soft, delicate flavor that’s perfect for this dish. Plus, by cooking the eggs in water, you avoid adding calories.
How to make it:
In a large pan, heat 9 cups of water and 1 Tbsp vinegar over medium until the water shimmers. Then, carefully crack 4 eggs into the water and cook untll the whites set, about 3 minutes. Carefully remove the eggs with a slotted spoon and place onto a plate until you’re ready to serve.
Breakfast building block #2: meat
Bacon is awesome, but for the ultimate muscle-building breakfast, beef is better. You’d have to eat eight slices of bacon to consume the amount of protein in flank steak—a choice that would add an extra 200 calories to your dish. And this steak doesn’t skimp on flavor. The citrus marinade adds a “tangy sweetness,” Irvine says, while the Sriracha pan sauce “cuts through any fattiness on the steak.”
What you’ll need:
1 1-lb. flank steak, cut into 4 pieces
1 lemon, juiced
1 lime, juiced
1 Tbsp minced parsley
1 tsp salt
½ tsp white pepper (or substitute black pepper)
1 tsp Sriracha
1 tsp grapeseed oil
How to make it:
1. In a mixing bowl, combine the lemon juice, lime juice, parsley, salt, and pepper. Place the steak in a shallow dish and coat with the marinade mixture. Cover and refrigerate for 30 minutes.
Courtesy of Robert Irvine
Breakfast building block #1: eggs
Eggs are great no matter which way you crack ‘em, but poached eggs offer a soft, delicate flavor that’s perfect for this dish. Plus, by cooking the eggs in water, you avoid adding calories.
How to make it:
In a large pan, heat 9 cups of water and 1 Tbsp vinegar over medium until the water shimmers. Then, carefully crack 4 eggs into the water and cook untll the whites set, about 3 minutes. Carefully remove the eggs with a slotted spoon and place onto a plate until you’re ready to serve.
Breakfast building block #2: meat
Bacon is awesome, but for the ultimate muscle-building breakfast, beef is better. You’d have to eat eight slices of bacon to consume the amount of protein in flank steak—a choice that would add an extra 200 calories to your dish. And this steak doesn’t skimp on flavor. The citrus marinade adds a “tangy sweetness,” Irvine says, while the Sriracha pan sauce “cuts through any fattiness on the steak.”
What you’ll need:
1 1-lb. flank steak, cut into 4 pieces
1 lemon, juiced
1 lime, juiced
1 Tbsp minced parsley
1 tsp salt
½ tsp white pepper (or substitute black pepper)
1 tsp Sriracha
1 tsp grapeseed oil
How to make it:
1. In a mixing bowl, combine the lemon juice, lime juice, parsley, salt, and pepper. Place the steak in a shallow dish and coat with the marinade mixture. Cover and refrigerate for 30 minutes.
2. Heat a cast-iron skillet or thick-bottomed pan over high heat until it smokes. Then reduce to medium heat and add the steaks. Cook the steaks until well caramelized on both sides, flipping once, about 6 minutes total for medium-rare. Transfer the steaks to a plate to rest for two minutes.
4. As the steak rests, add the Sriracha and oil to the pan and stir to create a pan sauce. Slice each steak on the bias into three or four slices. Serve with eggs.
4. As the steak rests, add the Sriracha and oil to the pan and stir to create a pan sauce. Slice each steak on the bias into three or four slices. Serve with eggs.
Breakfast building block #3: The starch
Pancakes are delicious, but their base ingredients—refined flour and sugar—won’t keep you full for long. The following fiber-packed cake is a nutritious, delicious upgrade. Bonus: If you have leftover mashed potatoes, squash or cabbage in the fridge, it’s a great way to use them up. In fact, that’s how this component’s inspiration, called bubble and squeak, originated. It’s a British dish traditionally made with extra vegetables from Sunday dinner.
What you’ll need:
2 cups boiled and mashed potatoes
1 cup cabbage or collard greens, rough cut and boiled*
1 cup roasted butternut squash**
How to make it:
Mix the potatoes, cabbage and squash together in a bowl. Form them into four cakes, each about one-inch think. Then, warm a sauté pan over medium-high heat with a pat of butter. Add cakes and cook until golden brown on the first side, about 4 minutes. Then flip and cook on the second side until golden brown, another 4 minutes.
*Simmer and boil cabbage or collards with chicken stock for 1 hour.
** Cut the squash down the center and season with salt, pepper and oil. Then roast at 350°F until soft, 45 to 60 minutes.
Put it all together:
Place the potato cake on a plate and top it with the sliced steak. Then, layer on the egg and finish with the pan sauce. Makes 4 servings.
Pancakes are delicious, but their base ingredients—refined flour and sugar—won’t keep you full for long. The following fiber-packed cake is a nutritious, delicious upgrade. Bonus: If you have leftover mashed potatoes, squash or cabbage in the fridge, it’s a great way to use them up. In fact, that’s how this component’s inspiration, called bubble and squeak, originated. It’s a British dish traditionally made with extra vegetables from Sunday dinner.
What you’ll need:
2 cups boiled and mashed potatoes
1 cup cabbage or collard greens, rough cut and boiled*
1 cup roasted butternut squash**
How to make it:
Mix the potatoes, cabbage and squash together in a bowl. Form them into four cakes, each about one-inch think. Then, warm a sauté pan over medium-high heat with a pat of butter. Add cakes and cook until golden brown on the first side, about 4 minutes. Then flip and cook on the second side until golden brown, another 4 minutes.
*Simmer and boil cabbage or collards with chicken stock for 1 hour.
** Cut the squash down the center and season with salt, pepper and oil. Then roast at 350°F until soft, 45 to 60 minutes.
Put it all together:
Place the potato cake on a plate and top it with the sliced steak. Then, layer on the egg and finish with the pan sauce. Makes 4 servings.
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