Crunchy Steak & Broccoli Meal Prep
A flavorful and nutritious meal prep recipe featuring juicy steak and fresh broccoli, perfect for quick and healthy eating.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Category: Meal Prep
- Method: Sautéing
- Cuisine: Asian
- Diet: Paleo
Ingredients
Scale
- 2 lbs sirloin steak
- 4 cups broccoli florets
- 2 tbsp olive oil
- 2 garlic cloves
- 2 cups brown rice
Instructions
- Prep your ingredients: chop the broccoli into uniform florets and slice the steak into ¾ inch thick slices against the grain.
- Cook the rice: In a medium-sized pot, bring 4 cups of water to a boil. Add 2 cups of brown rice along with a pinch of salt. Cover and reduce heat to low to simmer for 35-40 minutes.
- Sear the steak: Heat a large skillet over medium-high heat, drizzle with 1 tablespoon of olive oil, and sear the sliced steak for 3-4 minutes on each side until golden brown.
- Add the garlic once the steak is cooked, stirring around for about 30 seconds until fragrant.
- Cook the broccoli: In the same skillet, add a splash more olive oil and the broccoli florets, sautéing for 5-7 minutes until tender yet crisp.
- Assemble the meal prep containers by starting with a scoop of brown rice, layering on the sautéed broccoli, and topping with the steak.
- Cool and store: Allow the meal prep containers to cool before sealing. Store in the fridge for up to 5 days, or freeze for longer preservation.
Notes
Serve with a sprinkle of sesame seeds or a drizzle of your favorite dressing. For added heat, a dash of chili flakes can elevate the flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 2g
- Sodium: 700mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 36g
- Cholesterol: 90mg
Keywords: meal prep, steak recipe, broccoli, healthy eating, quick dinner