Of which 3.1 g sugars and 8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 53 g protein per serving · Selenium (mushrooms) · Vitamin D (mushrooms)
Allergens none
Grilled beef steak with mushrooms and arugula
Ten minutes on the grill and a side that won't weigh you down.
Ingredients
- 180 g (6½ oz) lean beef steak
- 200 g (7 oz) fresh mushrooms, sliced
- fresh arugula, to taste (50 g / 1¾ oz)
- cherry tomatoes, to taste (50 g / 1¾ oz)
- 1 clove garlic, minced (3 g)
- 1 tbsp olive oil (10 g)
- salt and pepper, to taste
Method
- Take the steak out of the fridge 10 minutes before cooking, so it goes into the skillet at room temperature.
- Season both sides with salt and coarse pepper.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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