What’s four-time CrossFit champ Mat Fraser’s secret? Is it keto? Paleo? The truth is, it’s his fiancée, Sammy Moniz. She plans, preps, and cooks Mat’s meals, then makes sure he eats every last bite. That’s no small feat, considering he burns through 9,000 calories a day. And preparing Mat’s hearty, mouthwatering meals has made her a celebrity in her own right—her Instagram account @feedingthefrasers is where athletes go to gawk at performance on a platter.
When the happy, shredded couple pay a visit to comedian James Davis on the latest episode of Athlete’s Cookbook, they bring a taste of Mat’s diet: a high-protein, high-carb beef fried rice. Then Mat delivers a taste of CrossFit with a friendly monster-truck tire-flipping competition.
For the beef:
12 oz. flank steak, thinly sliced
¼ tsp. salt
1 tbsp. water
Pinch of baking soda
1 tsp. liquid aminos
1 tsp. cornstarch
1 tsp. olive oil
For the rest:
1 tbsp. hot water
¼ tsp. sugar
½ tsp. sesame oil
3 tbsp. liquid aminos
2 eggs, beaten
1 tbsp. olive oil
1 tsp. minced garlic 1 medium onion, diced
2 cups cooked white rice
¾ cup peas (frozen and thawed or canned)
¼ cup chopped carrots
1 green onion, thinly sliced
How to make it
In a large bowl, combine all the ingredients for the beef marinade; add the beef. Cover the bowl and refrigerate for at least 30 minutes.
To make the stir-fry sauce, combine the hot water, sugar, sesame oil, and liquid aminos in a small bowl.
In a nonstick pan over medium heat, scramble the eggs and set them aside.
In a large pan over medium-high heat, cook the beef to desired doneness, being careful not to overcrowd the pan. Set the cooked beef aside—but don’t clean the pan yet. Add the olive oil, garlic, and onions to the “dirty” pan, cooking for about 5 to 7 minutes or until the onions are soft. Stir in the rice and pour the sauce over the whole thing, cooking for an additional 5 minutes.
Add the cooked beef to the pan—along with all its good juices—as well as the peas and carrots, cooking for an additional 5 minutes. Incorporate the cooked egg into the rice mixture. Serve in bowls and top with sliced green onion.