September 19, 2012

A Healthier Version Of Steak & Eggs Fit For Any Meal! #LoveCDNBeef

I was thrilled at the news that I was chosen as a ShesConnected Canadian Beef Brand Ambassador.  I belong to a family of serious meat eaters (Big-A often referrs to himself as a carnivore or T-Rex, and Lil-J's most common dinnertime request is "more steak!"), and I love the chance to help promote anything Canadian!

Other than simply loving a sirloin steak or prime rib dinner, I include beef in my diet for many health reasons.  Since high school, I have suffered from Iron Deficiency Anemia.  And more recently, after the birth of Lil-J 3 years ago, I was diagnosed with Vitamin B12 Deficiency Anemia.  I treat both using supplements, but I also know the importance of including meat in my diet daily.  Beef is an excellent source of both iron and B12, along with zinc and protein.

Beef can also be high in fat, which is why I choose leaner cuts to feed my family.  I also make sure to add various vegetables to meals containing beef to balance the meal.

Along with vegetables, another awesome pairing with beef is eggs.  From beef bourguignon over egg noodles, to steak and eggs for breakfast, beef and eggs make a delicous combo.  According to the Burnbrae Farms website, one large egg contains only 70 calories, and a multitude of vitamins and nutrients.  Steak and eggs together make a protein powerhouse!

I love salad, but a small garden salad just doesn't do it for me.  When I eat a salad, I want a MEAL!  This means a mixture of lettuce, other colourful veggies, and protein.  Sometimes I top my salad with meat, sometimes with cottage cheese, and often with nuts and seeds.  To celebrate the perfect pairing of beef and eggs, I came up with a killer Steak & Poached Egg Salad that will leave everyone satisfied!

Elaine loves her big salads too!  LOL

Steak & Poached Egg Salad


1 8oz sirloin steak - look for Canadian Beef promotions at your local grocery store
2 large Burnbrae Farms eggs
2 heads of Boston lettuce, cored and rinsed
1 ripe avocado, peeled and sliced into thin slices
10 grape tomatoes, rinsed and sliced in half lengthwise
2 tbsp oil & vinegar salad dressing
1 tsp white vinegar
1 tsp vegetable oil
salt and pepper for seasoning

  1. Season the steak well with salt and pepper.  Heat a cast iron skillet on a stovetop at medium-high heat.  Add vegetable oil.  Once the pan is smoking hot (approx 3 minutes), add the steak and cook for 3 minutes on each side (for medium rare).  Once cooked, cover the steak with aluminum foil and allow to rest to room temperature.
  2. Fill a medium sized pot with 3 inches of water.  Bring to a steady simmer over medium heat.  Add vinegar.  Crack one egg over a small bowl, being careful to not break the yolk.  Carefully add the egg to the simmering water.  Repeat with the second egg.  Simmer for 3 minutes.  Once cooked, place the eggs on a paper towel using a slotted spoon.  Lightly season with salt and pepper.
  3. Place the Boston lettuce on a plate.  Top with sliced grape tomatoes and sliced avocado.  Drizzle salad dressing over the vegetables.
  4. Unwrap the steak and slice thinly, against the grain.  Place steak next to the avocado.  Place the poached egg on top of the steak.  Serve with a buttered slice of ciabatta bread.
  5. Serves 2.
Season steak well with salt & pepper before cooking!

This steak is perfectly browned, thanks to my well-seasoned cast iron skillet!

Eggs poached to perfection!
Now THIS is a salad!  A balanced meal!

Hubby really enjoyed his dinner, and cleaned his plate!

For information about Canadian Beef, check out their website at  You will find information about farming, health, nutrition, and recipes.  You will also find great information and recipes on the Burnbrae Farms website at  Help support Canadian farmers by buying Canadian and by demanding that your local grocery store sells Canadian.

I am participating in the Canadian Beef Brand Ambassador program by I received compensation in exchange for my participation in this campaign. All opinions on this blog are genuine and my own.


Ella Pretty Blog said...

Yum! You don't know how hungry your post made me when I read it last night LOL! Love the recipe!

Shauna MacKenzie said...

Haha, my mouth was watering as I was writing the post! And I'm now addicted to poached eggs..yum! I hope you enjoy the recipe!

Liz Peters said...

People who love eating meat while keeping track of their health would certainly love this dish. This is definitely one of the healthier versions of steak and egg I’ve ever seen. And from the looks of it, anyone who gets a taste would also want to clean up their plate right after! That looks mighty tasty!

Shauna MacKenzie said...

Thanks for taking the time to comment, Liz! We are a family of meat lovers, but I always make sure to balance our meals. It was a delicious salad!

Alex said...

I agree that your hubby loved the meal, since he can’t clean that plate if he didn’t. My mom loves to prepare salads like this and she also thought of teaching me how to prepare this for a more a balanced meal. Now, I can prepare more healthy meals for my family, and I’m very thankful that my mom taught me that most important thing to consider in preparing a dish :)

Alex Staff

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