Rice with beef

Brown bite-sized beef pieces in a little oil, then add onion, spices and stock and simmer until the beef is nearly tender. Stir in the rice and enough hot liquid for it to cook; keep the pan covered and follow the rice’s cooking time.

For a quick stir-fry, use a tender cut such as sirloin and cook thin strips briefly over high heat. For a slow-cooked rice dish, chuck or stewing beef becomes tender after a longer simmer; add the rice only near the end so it does not turn mushy.

Cool it quickly, ideally within an hour, then refrigerate it in a shallow, covered container. Eat it within a day and reheat it only once, until steaming hot throughout.

Serve it with a crisp salad, pickled vegetables or a spoonful of yoghurt to balance the savoury meat. Cumin, paprika, garlic and black pepper suit the dish, while a squeeze of lemon or lime brightens it just before serving.

Yes. Cool it promptly, pack it in meal-sized airtight portions and freeze; thaw it in the fridge and reheat until steaming hot throughout. The rice may soften slightly after freezing, so it works especially well in a saucy dish.

Yes: rice with beef has 9.5 g of protein per 100 g, compared with 7.1 g in rice with chicken.

It has more protein: 9.5 g per 100 g, compared with 6.47 g in rice with sausage. The total meal’s staying power also depends on its portion and what you serve alongside it.