Post Workout High Calorie Rice: Hawaiian Loco Moco Recipe

Rice, a beef patty, fried egg, brown gravy — loco moco is Hawaii's post workout high calorie answer and it's one of the greatest rice plates ever invented.

Cook 45 min Difficulty NORMAL 780 kcal
#high protein
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Ingredients
Main ingredients
  • cooked white rice 4 cups
  • ground beef (80/20) 16 oz
  • large eggs 4 pieces
  • yellow onion 1 cup
  • cremini mushrooms 1 cup
  • panko breadcrumbs 0.5 cup
  • whole milk 0.25 cup
Seasonings/Sauce
  • Worcestershire sauce 2 tbsp
  • soy sauce 2 tbsp
  • beef stock 2 cups
  • unsalted butter 2 tbsp
  • all-purpose flour 2 tbsp
  • kosher salt 1 tsp
  • black pepper 0.5 tsp
Nutrition summary
Carbohydrates 72 g 37%
Protein 33 g 17%
Fat 39 g 45%
Serving size 450g
Cooking steps
  1. 1

    In a large bowl, combine the ground beef, panko breadcrumbs, milk, 1 tbsp Worcestershire sauce, half of the diced onion, salt, and pepper; gently mix until just combined. Form into 4 equal patties, being careful not to overwork the meat for tenderness.

  2. 2

    Heat a large skillet over medium-high heat. Add 1 tbsp butter and sear the patties for about 3–4 minutes per side until a golden-brown crust forms. Transfer patties to a plate (they will finish cooking later).

  3. 3

    Lower the heat to medium, add remaining butter, then sauté the remaining diced onion and mushrooms until softened, about 5 minutes, scraping up any browned bits for maximum flavor.

  4. 4

    Sprinkle in flour and cook for 1 minute, stirring constantly. Gradually whisk in beef stock, soy sauce, and the remaining Worcestershire sauce. Stir continuously until the gravy is thick and smooth—about 4–5 minutes. Return the patties to the gravy and simmer over low heat for another 5 minutes so flavors meld and patties cook through.

  5. 5

    In a separate nonstick pan over medium heat, fry the eggs sunny-side up in a little oil or butter until whites are just set but yolks remain runny. Turn off the heat immediately to avoid overcooking.

  6. 6

    To assemble, place 1 cup of hot cooked rice on each plate, set a beef patty over rice, spoon a generous amount of mushroom gravy over both, and top with a fried egg. Serve immediately.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The key ingredient is ground beef, which forms the savory patties that are central to Hawaiian loco moco. Combined with rice, a rich brown gravy, and a fried egg, the beef defines the dish's hearty flavor and satisfying texture.
Q. How do I achieve the perfect gravy consistency?
For a velvety gravy, sauté onions and mushrooms until soft, sprinkle flour evenly, and cook for 1 minute to remove rawness. Gradually whisk in beef stock and seasonings, stirring constantly and simmering until it thickens and coats a spoon.
Q. How can I prevent the beef patty from drying out?
Mix the patties gently and avoid overworking the meat for maximum juiciness. Sear them until just browned, then finish simmering in the gravy—this ensures they stay moist and absorb flavor without overcooking.
Q. What are the nutrition stats per serving?
Each serving provides about 780 kcal, 33g of protein (17%), 72g of carbohydrates (37%), and 39g of fat (45%), making this dish a high-calorie, high-protein meal perfect for post-workout recovery.
Q. Why is a runny egg important for loco moco?
A sunny-side up egg with a runny yolk tops each plate, creating a creamy sauce when mixed with gravy and rice. Cooking the egg until just set preserves both its texture and the classic loco moco experience.
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