Food Friday: Two Healthy and Quick Recipes to Try

St. Luke's University Health Network shares two easy recipes for those on the go.

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For this week's Food Friday, St. Luke's University Health Network Weight Management Center Dietitian Dorothy McFadden, MA, RD, LDN, is sharing a simple and healthy weeknight recipe for Korean Ground Beef and Rice Bowls.

Recipe: Korean Ground Beef and Rice Bowls

Prep Time: 5 mins Cook Time: 15 mins Total Time: 20 mins

Korean Ground Beef and Rice Bowls are so incredibly easy to make and will become a family favorite! This makes the perfect weeknight meal.

Servings: 4

Calories: 238 kcal

Ingredients

1 pound lean ground beef (90% lean)

3 garlic cloves, minced

¼ cup packed brown sugar

¼ cup reduced-sodium soy sauce

2 tsp. sesame oil

¼ tsp. ground ginger

¼ tsp. crushed red pepper flakes

¼ tsp. pepper

2 cups hot cooked white or brown rice

Sliced green onions and sesame seeds for garnish

Instructions

  1. In a large skillet, cook the ground beef and garlic, breaking it into crumbles over medium heat until no longer pink.
  2. In a small bowl, whisk brown sugar, soy sauce, sesame oil, ginger, red pepper flakes and pepper. Pour over the ground beef and let simmer for another minute or two.
  3. Serve over hot rice and garnish with green onions and sesame seeds.

Nutrition Facts

Serves: 4

Calories 238kcal (12%) Carbohydrates 16g (5%) Protein 25g (50%) Fat 8g (12%) Saturated Fat 3g (15%) Cholesterol 70mg (23%) Sodium 610mg (25%) Potassium 448mg (13%) Fiber 1g (4%) Sugar 14g (16%) Vitamin C 0.7mg (1%) Calcium 28mg (3%) Iron 3.1mg (17%)

And who says eating healthy means eating small amounts? Today, we’ve also got this simple bonus recipe for an egg white omelet.

Recipe: Egg White Omelet

Ingredients 

3/4 cup egg whites 

Roasted broccoli 

3 Tbsp. cheddar cheese 

1 light English muffin 

Use 1 Tbsp. of butter in the pan and spray butter on the muffin. 

Nutrition Facts

315 calories, 30 grams protein, 31 gm carb -10 gm fiber (21 gm absorbable carbs)

St. Luke's University Health Network Weight Management Center | sluhn.org

This post is a sponsored collaboration between St. Luke's University Health Network Weight Management Center and Lehigh Valley Style.