Steak and Eggs with Chuck Eye of Round

 

Steak and eggs – one of our favorite duos! Protein-rich and absolutely delicious is a way we would describe both steak and eggs individually, but together even more so. Amy Slater shares her recipe for a tasty Chuck Eye of Round Steak and Eggs.

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Amy’s recipes fuel families with nutritionally packed ingredients while making prep and cooking accessible in our busy lives. Ensuring your family meets their nutritional needs can be something other than another full-time job – It can be a fun adventure for the whole family! With some creative thinking, planning, and help from Amy, you will soon see and feel the difference that fueled-focused family eating will bring.

 

 

Steak and Eggs with Chuck Eye of Round

Recipe By: Amy Slater | December 2022 Featured Chef

USWM Shopping List: Eye of Round

Ingredients

• 7 ounces of chuck eye of round, sliced ½ inch thick and pounded
• Sea salt 
• Black pepper
• Avocado oil spray
• 2 large eggs
• 1 Tbsp olive oil
• 4 cups fresh spinach
• 1 whole grapefruit

Instructions

1. Preheat your grill. Place the steak between two pieces of parchment paper and tenderize with a meat mallet. 
2. Season both sides with salt and pepper. 
3. Spray the grill with oil. Grill the steak, 2 minutes per side for medium rare. 
4. When the steak is done cooking transfer it to a plate to rest.
5. While the steak is resting, cook the eggs. Heat  a medium skillet over medium-high heat, until the pan is hot, then pour in the oil. 
6. Crack 4 eggs into the skillet and then immediately turn down the heat. (hot pan/cold oil will prevent sticking)
7. Flip the eggs once desired doneness of the yolk has been achieved or leave sunny side up. 
8. Remove the eggs from the pan, then wilt the spinach quickly in the pan before adding it to the plate. Add additional oil if needed. 
9. Plate with a grapefruit or other citrus!

The Why:

Breakfast for busy parents sometimes gets siphened away to a bar, smoothie, the rest of our kid’s oatmeal or toast and probably the most detrimental to busy parents…skipping it all together and relying on coffee to get us through until lunch. I would love to give you a tool with this recipe and a couple ideas on how to integrate it into your busy lifestyle. 

First, you can easily prepare the steak ahead of time and keep it in the refrigerator for a quick reheating on busy mornings! Here is the scenario…Make the eggs first, then quickly wilt the greens. Once you both are finished, add a little broth, water or butter to a pan, and quickly heat the steak in the pan. Then cut up an orange or grapefruit and preferably, sit down to eat! Now, if you are reading this thinking…ummm, sit down to eat, yeah right. I totally get it. Honestly, the only time I am able to sit and eat breakfast are on work days at the hospital when I can sit in the breakroom and eat. SO…here is another strategy, certainly not ideal, but…it absolutely works! After you have heated your meal, cut it up like you would for a toddler. Then take a bite and completely chew your food while you task out your morning. If it is like my house, I am sure it has something to do with making sure everyone is fed, dressed in clean clothes, teeth brushed, lunches are packed and everyone is out the door on time. It is a lot to do on an empty, caffeinated stomach or without the nutrients needed to combat the stress responses that could occur on busy mornings! 

OK….now onto why you will want to go through the trouble of either making this meal ahead or fresh on these busy mornings! According to Nutrivore, beef round is considered a high nutrient dense food. Some of the rock star vitamins we will receive from this breakfast are Vitamin B12, selenium, coQ10, zinc, protein, vitamins B3 and B6, taurine and more!! You would love the whole article on beef round also remembering that grass-finished steak from US Wellness Meats also means that there are fewer calories per-pound, higher levels of omega-3 acids and greater amounts of CLA. In a 3.5 ounce serving of beef round steak, you will get 20.9 grams of protein and meet 187% DV of vitamin B12 and 55%DV of selenium. Lets look at vitamin B12 first! Animal foods concentrate bacterially produced B12 in their cells. The B12 found in beef round is involved in energy metabolism, red blood cell production, synthesizing DNA, nervous system health and helps metabolize another B vitamin, folate! I find its role in brain and nervous system health protecting us from dementia, Alzheimer’s disease and depression to be most impressive!! You are half way there to meeting your daily needs of the essential mineral, selenium with this breakfast from just the steak alone!! Selenium is most notable for its role in thyroid hormone metabolism, essential for conversion of T4 into the active T3

 

Pair this beautiful, affordable cut of meat with the nourishment of eggs, the deep green spinach and a citrus fruit, orange or grapefruit and a serving of sauerkraut! The vitamin C in citrus will help your body absorb the iron found in leafy green vegetables…like Spinach!

 

Read more from Amy on the Discover Blog – Recipes, Health, and Movement features.

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