10 Minute Meal: Muscle Up Breakfast | TRAIN

10 Minute Meal: Muscle Up Breakfast

There are many versions of Loco Moco, as it’s a core feature of Hawaiian heritage in the kitchen.

This edible incarnation, however, will give you the biggest boosts of benefits for your health, and it will keep you fuller for longer than some of the dish’s more dirty and less nutritious recipes that are available. It’s the meal where Asia first met America and, strangely, said “aloha.” Dig in.

 

Ingredients

Beef patty

• 2lb ground beef

• ½ grated sweet yellow onion

• 1 egg

• 1 tbsp coconut or avocado oil

• Salt and pepper to taste

 

Beef gravy ingredients

• ½ cup sliced mushrooms

• ½ diced yellow onion

• 2 cups of beef stock

• 2 tbsp of potato starch

• 2 tbsp of water

 

Cauliflower rice

• 1 head of cauliflower

• 2 tbsp of olive oil

• Pinch of kosher salt

• ½ head of purple cabbage

 

Method

1: Mix the beef, onion, and egg together then form into four equal patties of a ¼ inch thickness. Heat oil in pan then sear/cook patties for about five minutes on each side (until medium to well done). Red meat is rich in creatine and protein for muscle building.

2: In a new pan, add mushrooms and onions; sauté for two minutes. Add beef stock to deglaze the pan. Research in the Journal of the American College of Nutrition found that mushrooms are powerful immune boosters.

3: In a cup, mix the potato starch and water together until dissolved, then add to the mushroom pan. Let the gravy simmer until desired consistency and flavor is reached. It will be more or less time to take out the burgers.

4: Blend cauliflower for 20 seconds until consistency resembles rice. Dice the cabbage head. Heat the oil until it reaches its smoke point. Add cabbage and cauliflower and season. Cook for about two minutes or until the cauliflower and cabbage are soft.

5: Add the beef patties and rice to a plate then cover both of them with the gravy for the tastiest way to start your morning. The cauliflower gives you 77% of your RDI of vitamin C while being rich in B vitamins essential to creating energy needed to dominate your day.

 

Find nutrition tips and meal ideas to help you maintain your gains and more in every issue of TRAIN magazine.

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