BROCCOLI VS STEAK PROTEIN RECIPES
STEAK & BROCCOLI PROTEIN POTS RECIPE | BBC GOOD FOOD
These protein pots feature steak with a tasty Japanese twist served with wholegrain rice and a zing of sushi ginger. Rustle them up in less than 20 minutes
Provided by Sara Buenfeld
Categories Dinner, Lunch
Total Time 19 minutes
Prep Time 10 minutes
Cook Time 9 minutes
Yield 2
Number Of Ingredients 5
Steps:
- Tip the rice mix into a bowl and stir in the ginger, chopped onion greens and 4 tbsp water. Add the broccoli and the spring onion whites, but keep the onions together, on top, as you will need them in the next step. Cover with cling film, pierce with the tip of a knife and microwave for 5 mins.
- Meanwhile heat a non-stick frying pan and sear the steak for 2 mins each side, then set aside. Take the onion whites from the bowl and add to the pan so they char a little in the meat juices while the steak rests.
- Tip the rice mixture into 2 large packed lunch pots. Slice the steak, pile the charred onions on top and seal until you're ready to eat (see tip below).
Nutrition Facts : Calories 385 calories, FatContent 10 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 38 grams carbohydrates, SugarContent 2 grams sugar, FiberContent 9 grams fiber, ProteinContent 30 grams protein, SodiumContent 0.8 milligram of sodium
BEEF AND BROCCOLI STIR FRY - TASTY - FOOD VIDEOS AND RECIPES
It’s your favorite take-out dish, but made exactly to your liking. And just like the classic Chinese-American dish, this recipe works great as leftovers when reheated in a microwave or over the stove. If you want to freshen it up, just chop up and throw in whatever vegetables you have in the fridge, like onions, bell peppers, or even water chestnuts.
Provided by Joey Firoben
Total Time 15 minutes
Cook Time 15 minutes
Yield 4 servings
Number Of Ingredients 11
Steps:
- In a medium bowl, mix together the sirloin steak, soy sauce, cornstarch, brown sugar, and ginger until the meat is evenly covered in the marinade.
- Set aside to marinate for 20 minutes.
- Heat the oil in a large skillet or wok over medium-high heat. Dump in the meat and marinade and sear each side until golden brown.
- Transfer the meat to a clean bowl and set aside.
- Place the broccoli into the hot skillet and sauté until the broccoli has just started to brown, about 1 minute.
- Pour the water into the skillet and immediately cover with a lid. Let it steam for 2 minutes, until the broccoli has softened.
- Remove the lid and toss in the garlic, red pepper flakes, and sesame oil. Sauté until the garlic becomes fragrant, about 30 seconds.
- Add the steak back into the pan and stir to combine.
- Remove from heat and serve on a bed of brown rice.
- Enjoy!
Nutrition Facts : Calories 311 calories, CarbohydrateContent 9 grams, FatContent 19 grams, FiberContent 2 grams, ProteinContent 25 grams, SugarContent 3 grams
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