@ricebenderr_: BISTEC TAGALOG INGREDIENTS (2-3 servings) 500g beef rump, flank, oyster blade or skirt steak (sliced thin against grain) 5 tbsp calamansi juice (which I know damn sure most of us can't buy so use: 40ml tbsp lemon + 60ml orange juice 3 tbsp light soy sauce 5 garlic cloves, minced ½ tsp black pepper 1 large red onion, cut into thick rings 1 tsp avocado oil THE BRAISE 10g honey 1-200ml water for simmering Optional corn starch to thicken (1 tsp + water) SERVING: 150g cooked rice/serv This gives us: 665 cal - 60p/58c/20f split into 2 servs 439 cal - 39p/38c/13f split into 3 servs INSTRUCTION: 1.Slice the beef thin, 3–4mm against the grain. 2.Mix with the orange + lemon, soy, garlic and pepper. Marinate 30 minutes minimum. Keep the marinade (even better overnight) 3.Put onion rings in the air fryer or fanned oven and spray them with oil (I use avo spray) and cook for 4–5 minutes 200c. This significantly cut down on the oil needed and you don't need to do scoop the onion out 4. Spray oil in a pan on high heat sear the beef in one layer, 30-45s a side, in batches. Crowded beef steams instead of browning. 5.All the beef back in → reserved marinade and water in with honey + water. 6. Cover, drop to low, simmer 25-30 minutes until the beef is nice and tender (don't put heat too high you'll burn the dish and dry out the meat) 7. Uncover → starch slurry in → 1 minute until it just coats a spoon. Thin, not gravy. 8.All the onions back into the sauce. 9.Serv with some rice and green onions on top #protein #asianhighprotein #highproteinrecipe #gymfood #cutting

ricebenderr_

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Monday 19 October 2026 13:22:49 GMT