HEALTHY MEALS

GRILLED STEAK & VEGGIE STACK WITH RICE

Ingredients (serves 2)

• 300 g beef steak (thinly sliced)
• 1 cup cooked white rice
• 1 large tomato, sliced into thick rounds
• 1 avocado, sliced
• 1 tbsp olive oil (for brushing)
• 1 tsp soy sauce or your favorite marinade
• Salt & pepper, to taste
• Fresh basil or cilantro, chopped (for garnish)
• Optional: pinch of sesame seeds or chili flakes

Cooking Instructions

1. Prep the steak: Season the beef slices with salt, pepper, and soy sauce. Let it marinate 10 min.
2. Cook the rice: Cook rice according to package (steam or boil). Keep warm.
3. Grill the veggies: Brush tomato and avocado slices with olive oil. Grill on medium heat 2–3 min per side, until char marks appear.
4. Grill the steak: On the same grill, cook the marinated beef 2–3 min per side for medium‑rare, or to your liking. Slice into strips if needed.
5. Assemble the stack: On a plate, layer rice at the base, add avocado, then steak, another avocado slice, grilled tomato, and finish with the top tomato slice.
6. Finish: Drizzle a little oil or extra sauce over the top, sprinkle chopped basil (or cilantro) and optional sesame seeds.

Tips & Variations

• Swap beef for chicken or tofu for a different protein.
• Add a squeeze of lime juice on the veggies for extra zing.
• Serve with a side salsa or yogurt dip if you like.

You want the full step‑by‑step cooking video guide or just the written recipe like this? 🍽️👨‍🍳

* GRILLED CHICKEN & AVOCADO RICE STACK RECIPE

1. Ingredients (serves 2)
   • 2 chicken breasts (about 6 oz each)
   • 1 ½ cups cooked rice (white or brown)
   • 1 small carrot, diced
   • ½ cup peas or green onions, chopped
   • 1 ripe avocado, sliced thick
   • 1 tomato, diced
   • ½ pineapple, diced
   • Fresh cilantro, chopped
   • 2 tbsp olive oil
   • 1 tbsp soy sauce or teriyaki glaze
   • Salt, black pepper, garlic powder (to taste)
2. Season & grill the chicken
   • Rub chicken with olive oil, salt, pepper, garlic powder.
   • Grill on medium‑high heat 5‑6 min per side, or until internal temp reaches 165°F (74°C).
   • Brush with soy/teriyaki sauce in the last minute for glaze.
3. Prepare the rice mix
   • Sauté carrot & peas in 1 tbsp oil for 2 min.
   • Mix in cooked rice, season with salt & pepper.
   • Add a pinch of sesame seeds or herbs if you like.
4. Make the fruit salsa
   • Combine tomato, pineapple, avocado cubes, cilantro, a drizzle of olive oil, pinch of salt & pepper.
   • Toss gently.
5. Assemble the stack (on a plate or ring mold)
   • Layer 1: rice mixture at the base.
   • Layer 2: slice of avocado.
   • Layer 3: grilled chicken breast.
   • Layer 4: second avocado slice (optional).
   • Layer 5: second chicken breast.
   • Top with fruit salsa and extra cilantro.
6. Serve
   • Drizzle remaining glaze or a little olive oil around the stack.
   • Serve with extra avocado slice on the side for garnish.

Tip: Want the dish spicier? Add chopped chili to the salsa or the chicken seasoning. Need a shortcut? Use pre‑marinated chicken or pre‑cooked rice.

* GRILLED STEAK WITH HERB BUTTER & VEGGIE MEDLEY

Ingredients

• 2 ribeye or strip loin steaks (about 1–1½ inch thick)
• 2 tbsp olive oil
• Salt & freshly cracked black pepper
• 2 garlic cloves, minced
• 1 tbsp fresh rosemary, chopped (or 1 tsp dried)
• 1 tbsp fresh thyme leaves (or 1 tsp dried)
• 2 tbsp butter, softened
• 1 parsley sprig (for garnish)
• 2 tomatoes, sliced
• 2 potatoes, boiled & sliced
• Fresh parsley & rosemary for veggie garnish

Method

1. Season the steaks with olive oil, salt, pepper, garlic, rosemary & thyme. Rub well. Let sit 30 min at room temp.
2. Heat a grill or heavy skillet to high. Sear steaks 4–5 min per side for medium‑rare (adjust time for thickness).
3. Rest steaks 5 min, then slice thinly across the grain.
4. Herb butter: mix softened butter with a pinch of salt, minced garlic & chopped thyme. Drizzle over hot steak slices.
5. Veggies: arrange tomato & potato slices on a plate, sprinkle with salt, pepper & fresh herbs.
6. Plate: lay sliced steak beside the veggie medley, garnish with parsley & rosemary sprigs.

Tips

• Use a meat thermometer: 130°F for medium‑rare, 140°F for medium.
• For extra flavor, baste the steak with butter during grilling.

You want the exact cooking times for a thicker cut or a different doneness level?

* GRILLED CHICKEN & AVOCADO STACK WITH RICE RECIPE

1. Ingredients (serves 2):
   • 2 chicken breasts, sliced into thin fillets
   • 2 ripe avocados, sliced
   • 1 cup white rice
   • 2 tbsp olive oil
   • 2 tbsp soy sauce
   • 1 tbsp honey
   • 1 tsp garlic powder
   • 1 tsp smoked paprika
   • Fresh cilantro or parsley, chopped (for garnish)
   • Salt & pepper to taste
2. Marinate the chicken:
   Mix olive oil, soy sauce, honey, garlic powder, paprika, salt & pepper. Toss chicken fillets in the mix, let sit 20 min.
3. Cook the rice:
   Rinse rice, cook in 2 cups water (1:2 ratio) until fluffy. Sprinkle with chopped cilantro.
4. Grill the chicken:
   Heat a grill pan or skillet over medium‑high heat. Cook marinated chicken 3–4 min per side until charred and cooked through.
5. Assemble the stack:
   On a plate, layer rice, a chicken fillet, avocado slices, another chicken fillet, and repeat, finishing with avocado on top. Sprinkle cilantro over the stack.
6. Serve:
   Slice through the stack to reveal the layers or serve as a deconstructed bowl.

* FRESH AVOCADO & GREENS SALAD

Ingredients (serves 1)

• Mixed greens (arugula, spinach) – 2 cups
• Avocado, thinly sliced – 1 medium
• Cherry tomatoes, halved – 8–10 pieces
• Yellow bell pepper, diced – 2 tbsp
• Feta cheese, cubed – 30 g
• Microgreens or sprouts for garnish – a handful
• Balsamic glaze – 2 tbsp (for drizzling & plate decoration)
• Olive oil with herbs (in the bottle) – 1 tbsp
• Black peppercorns, crushed – ¼ tsp
• Salt – to taste

Method

1. Prep the base: Wash and dry the mixed greens. Place them in the center of a white plate, forming a mound.
2. Layer the veggies: Arrange avocado slices in an overlapping line on the greens. Scatter cherry tomato halves and yellow bell pepper pieces around and on top. Add feta cubes among the vegetables.
3. Garnish: Top with microgreens or sprouts for freshness and visual pop. Sprinkle crushed black peppercorns over the avocado.
4. Dressing: Drizzle olive oil over the salad, then swirl balsamic glaze around the plate edge and in a thin line over the salad to create the orange‑brown decorative streaks.
5. Finish: Add a pinch of salt to taste and serve immediately.

Tip: If you want the exact glossy plate design, use a squeeze bottle to draw the balsamic glaze in concentric circles before adding the salad.

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