Spicy beef & broccoli rice bowl
A Vietnamese dinner for the galley that fine in moderate seas, about 20 min hands-on.
- Dinner
- Vietnamese
- ⏱ 20 min
- 🌊 Sea tolerance 3/5
- 🌶 Medium (on the side)
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Beef mince / ground beef480 g (120 g)
- Broccoli400 g (100 g)
- Soy sauce48 g (12 g)
- Garlic (bulb)20 g (≈ 0.5 bulb) (5 g)
- Fresh ginger20 g (5 g)
- Chili flakes2 g (0.5 g)
- White rice (long grain)300 g (75 g)
- Sunflower / vegetable oil20 g (5 g)
Method
- Brown mince with garlic, ginger and chilli.
- Add broccoli florets and soy with a splash of water; cover 4 minutes.
- Serve over rice.
In the galley
- Fine in moderate seas — 3/5 for sea tolerance.
- Plan ahead: thaw about 12 hours before.
- Stow the main ingredients in the freezer.
- Contains: Gluten, Soy — always check the labels of what you buy.
Per serving
💪 Protein-packed
- kcal
- 676
- protein
- 30 g
- fat
- 30 g
- carbs
- 70 g
- sugar
- 2 g
- fibre
- 4 g
From USDA FoodData Central, raw weights — a planning guide, not a label.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes