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Mediterranean Steak Bowls with White Rice (Athlete Fuel)
Balanced Mediterranean steak bowls made with tender marinated steak, fluffy white rice, fresh vegetables, and a creamy garlic yogurt sauce with dill. Designed to fuel athletes through long days while still being family-friendly and easy enough for busy weeknights.
Ingredients
Steak
- 2½ –3 lbs skirt steak, flank, or ribeye
- 2 tbsp olive oil
- 1½ tsp kosher salt
- 1 tsp black pepper
- 3 -4 garlic cloves, minced
- 1 tsp garlic powder
- 1 tsp dried oregano
- ½ tsp smoked paprika
Rice
- 3 cups uncooked white rice
- 6 cups water or broth
- 1 tsp salt
Veggies
- 2 cups cherry tomatoes, halved
- 2 English cucumbers, diced
- ½ red onion, thinly sliced
- 1 Lemon, juice of
- 1 tbsp red wine vinegar
- olive oil
- salt
Optional: olives or roasted red peppers or feta
Garlic Dill Yogurt Sauce
- 1½ cups plain Greek yogurt
- 2 –3 cloves garlic, minced or grated
- 2 tbsp fresh dill, finely chopped
- 2 tbsp lemon juice
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
Instructions
Cook the Rice
- Rinse rice if desired. Combine rice, water (or broth), and salt in a pot.
- Bring to a boil, cover, reduce heat, and simmer 15–18 minutes until tender.
- Fluff and set aside.
Season the Steak
- Pat steak dry. Rub with olive oil, salt, pepper, garlic powder, oregano, and smoked paprika.
Cook the Steak
- Heat a large skillet or grill pan over high heat.
- Cook steak 3–5 minutes per side (depending on thickness) until desired doneness.
- Remove from heat and rest 5–10 minutes, then slice thinly against the grain.
Make the Garlic Dill Yogurt Sauce
- In a bowl, whisk together Greek yogurt, garlic, dill, lemon juice, olive oil, salt, and pepper.
- Taste and adjust seasoning as needed. Refrigerate until ready to serve.
Assemble the Bowls
- Divide rice among bowls.
- Top with sliced steak, tomatoes, cucumbers, red onion, and any extras.
- Drizzle generously with garlic dill yogurt sauce.
Notes
This meal is designed to fuel athletes through long practices, tournaments, and recovery days while still being satisfying for the whole family.
- White rice is intentional here, it’s easier to digest and ideal for active kids and teens.
- The garlic yogurt sauce can be made up to 3 days in advance and stored in the fridge.
- Swap dill for parsley or oregano if needed.
Storage
- Store leftovers in airtight containers for up to 4 days.
- Steak bowls reheat best when rice and steak are reheated separately.
Make It Work for You
- Swap steak for chicken thighs if needed.
- Add extra rice for high-energy days.
- Serve sauce on the side for picky eaters.
Serving: 6g, Calories: 636kcal, Carbohydrates: 48g, Protein: 64g, Fat: 27g, Saturated Fat: 8g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 15g, Trans Fat: 1g, Cholesterol: 138mg, Sodium: 1849mg, Potassium: 1210mg, Fiber: 4g, Sugar: 6g, Vitamin A: 693IU, Vitamin C: 29mg, Calcium: 157mg, Iron: 5mg
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