Whole Grain, Steak & Veggie Delight


Another meal scrounged from what we had in cabinets and freezer, but that doesn’t mean unhealthy and untasty. Ideally I would always use fresh ingredients, but we all have days where we just don’t have time to shop, prep, cook, etc. I always keep a variety of whole grains, whole wheat pastas, frozen veggies, some form of frozen meat and a few cans of diced tomatoes, black bean, and tomato sauce so I can whip up something quick.

This was the dinner I threw together the other night:


  • 12oz NY Strip steak** (12oz of ground beef or other steak may be used)
  • 1/3 cup barley
  • 1/3 cup black rice (wild or other rice may be substituted)
  • 1 16oz can black beans drained and rinsed
  • 1 cup frozen peas
  • 1 cup frozen corn
  • ¼ cup chia
  • 2 cups water
  • tablespoon olive oil
  • 2 beef bouillon cubes
  • salt, pepper, garlic powder, onion powder, red pepper flakes to your taste

Set water to boil with bouillon cubes. Once the water is boiling add barley and black rice and let simmer for 30 minutes.

While the grains are cooking take one steak, and cube it, trimming off excess fat. When grains have about 10min left of cooking time put cubed steak in heated skillet to brown with olive oil, salt, pepper, garlic powder, onion powder and red pepper flakes. When steak is almost done add black beans, corn, peas, and chia. Simmer until veggies thawed.

When grains are done mix them in with the meat and veggies and serve. This recipe makes enough for 4 people and takes about 35 minutes from start to finish.

I love fresh ingredients, but sometimes you go with what is convenient, and this was still healthy and delicious.

Another good thing about meals like this is the leftovers. Something like this I love to warm up the next morning and put a couple of eggs over easy on top of it. It makes a delicious breakfast that will give you plenty of energy and nutrients to get the day going. My wife actually took the leftovers from this meal and reused them a different way. She had a friend over the next night and she made quesadillas by putting the mixture in tortillas with grated cheese, warmed them and then served with salsa. They both loved them.

**(took steak from freezer about 1hr ahead of time and put in warm water to thaw enough to safely cut)

Remember: March is National Athletic Training Month – Every Body Needs an Athletic Trainer. More info coming soon…


About Douglas Sawyer, MS, ATC

I am an athletic trainer who is also a very avid athlete. My first love is running, but I also love cycling and triathlons and many other activities. I'm not a swimmer though, I just don't drown for 2.4 miles... As a athletic trainer I work with sports injuries. I currently work at a school with athletes in 7th-12th grade in a wide variety of sports. I can be found on twitter at two different names: @IronmanLongRunr - where I tweet about run, bike, tri, & more @Longrunr - where I tweet about athletic training
This entry was posted in #NATM2013, Athlete, Athletic Trainer, Athletic Training, Athletics, barley, black rice, Chia, Cycling, Delicious, easy, Every Body Needs An Athletic Trainer, Food, Healthy, meals, National Athletic Training Month, NATM, Nutrition, Nutritious, Running, Sports, Sports Medicine, Training, Triathlon, Whole Grain and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink.

2 Responses to Whole Grain, Steak & Veggie Delight

  1. There is a name for what I made. It is called a quesadilla.

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