Recipes · American · Main Courses
Loco Moco
One serving has 805 kcal and 41 g protein, and at least a fifth of a woman's daily need of cobalamin (159%), selenium (100%), zinc (99%), niacin (76%), phosphorus (67%) and choline (64%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (417 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, celery, dairy, egg, fish, gluten
Ingredients
- 70 g Rice, white, long-grain
- 150 g Beef, ground, 80% lean, raw
- 60 g Eggs, whole, raw
- 5 g Butter, unsalted
- 100 g Beef broth
- 8 g Flour, all-purpose
- 20 g Onions, raw
- 0.3 g Salt
- 0.2 g Black pepper
- 3 g Worcestershire sauce
Method
- Cook the rice according to the package and keep it warm.
- Shape the ground beef into a patty and season with the salt and pepper.
- Pan-fry the patty over medium-high heat for 3-4 minutes per side until cooked through (74°C/165°F); set aside and keep warm.
- In the same pan, cook the onion in the butter until softened, about 3 minutes, then whisk in the flour and cook 1 minute.
- Gradually whisk in the beef broth and Worcestershire sauce and simmer until a smooth gravy forms, about 4 minutes.
- Fry the egg to your liking (cook the yolk firm rather than runny if serving anyone vulnerable to undercooked eggs), then serve the rice topped with the beef patty, the fried egg, and the gravy poured over the top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 805 kcal | 38% |
| Carbohydrates | 65.1 g | |
| Water | 266 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 40.5 g | 84% |
| Tryptophan | 0.3 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.1 g | |
| Lysine | 2.9 g | |
| Methionine | 1 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1.2 g | |
| Fat | 40.5 g | |
| Monounsaturated | 16.9 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 16 g | |
| Trans-Fats | 1.8 g | |
| Cholesterol | 340 mg | |
| Calcium | 97.4 mg | 10% |
| Copper | 0.32 mg | 36% |
| Iron | 7.7 mg | 43% |
| Magnesium | 56.8 mg | 18% |
| Manganese | 0.91 mg | 51% |
| Phosphorus | 467 mg | 67% |
| Potassium | 688 mg | 15% |
| Selenium | 55.1 µg | 100% |
| Sodium | 717 mg | |
| Zinc | 7.9 mg | 99% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 10.6 mg | 76% |
| Pantothenic acid (vitamin B5) | 2.5 mg | 49% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 221 µg | 55% |
| Cobalamin (vitamin B12) | 3.8 µg | 159% |
| Choline | 270 mg | 64% |
| Vitamin A | 136 µg | 19% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D (D2 + D3) | 53.7 IU | 9% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 3.8 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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