Healthy food: Skirt Steak with Baked Brown Rice and Broccoli
Healthy Leftover Idea: steak bowl
If you’re a meat lover, this is a meal you should definitely try, especially since the end product gives you a dinner that’s around 450 calories. By preparing this meal according to the directions below and not adding unnecessary items like soda, muffins, or desserts, you’ll maintain a healthy portion size, which is one of the most important keys to losing weight.
As for the healthy leftovers idea, if there is any meat left over after you and your family have eaten, you can create wonderfully flavored beef bowls that will give you a mix of flavors while still being a size of calories fantastic for a travel lunch when at work or out and about.
Necessary equipment
– pots and pans for cooking
– oven-safe container (with lid or aluminum foil) for rice
Ingredients
(6-8 servings)
– 2 pounds of lean flank steak
– 1 (32 oz) package frozen broccoli
– 1 cup of brown rice
– 2 tablespoons of olive oil
seasonings salt, pepper, garlic powder, oregano
For the Leftover Steak Bowl:
– 1 Can of Pinto Beans
– 1/4 chopped white onion
– 1 bunch of cilantro
4 jets of tapatío (hot sauce) or other sauce if desired
Addresses
1. If time allows, marinate meat for 30 minutes – 1 hour in the seasonings you are using along with 1/4 cup water. Piercing the meat with the tines of a fork will really allow the spices to soak in.
*if baking rice, preheat oven to 375
2. For this meal, the rice was baked in the oven, but if you prefer to cook your rice the traditional way on the stovetop, you can naturally go that route. Since baking rice in the oven takes the longest amount of time compared to the other items, start here. With two tablespoons of olive oil, brown 1 cup of rice over medium heat for about 3-4 minutes, stirring occasionally. Add 2 cups of water along with a little salt and pepper if desired. Bring to a boil, then carefully transfer everything to your oven-safe dish. Cover (or use aluminum foil as in this example) and place on the middle rack in the oven. Set the kitchen timer for 45 minutes for brown rice (or 25 minutes for white rice).
3. While the rice is baking, bring 3/4 cup of water to a boil in the pan and use it for the meat. Reduce heat to medium and add the marinated beef chunks. Carefully flip the pieces every 4-5 minutes until done.
4. In another pot, bring two cups of water to a boil and add the frozen broccoli. You can add a little seasoned salt and a tablespoon of butter if you like. Let boil for 10-12 minutes.
5. If you plan to make the leftover meat bowl meal, you may want to heat up the can of pinto beans now so that when everything is done cooking you can easily pack the leftovers into containers without having to do anything in the morning. Put all of the bean contents in a small saucepan over low heat, stirring occasionally.
6. Once everything has finished cooking, serve up a proper portion of meat, brown rice, and broccoli, and enjoy!
Leftover Food Idea: For the meat bowl leftovers, in addition to the can of pinto beans you’ll be adding, you should also diced a white onion and cilantro. Take a moment to also dice the leftover meat because this will save time tomorrow and also since most don’t have a sharp knife at work, this will make eating leftover food quick and easy.
You can choose to mix the beans, rice, meat, cilantro, and chopped onion pieces together now or just put them in the container separately, secure the lid, and store in your refrigerator. To add some zest to this meat bowl, a few squirts of Tapatío hot sauce or your preferred brand of sauce will do the trick.