Wholesome Meal of the Week 8 With Wholesome Leftover Concept

Wholesome Meal: Skirt Steak with Baked Brown Rice and Broccoli

Wholesome Leftover Concept: Steak Bowl

For those who’re a meat lover, this is a meal you positively have to strive particularly because the closing product offers you a dinner that is proper round 450 energy. For those who put together this meal based on the instructions beneath and do not add on any pointless gadgets equivalent to soda, bread rolls, or dessert, then you’ll keep a wholesome portion dimension which is without doubt one of the most necessary keys to shedding weight.

As for the wholesome leftover thought, if there’s any meat leftover after you and your loved ones eat, you may create great tasting beef bowls which provides you with a medley of flavors whereas on the identical time be at a improbable calorie dimension for a journey lunch when at work or away from dwelling.

Gear Wanted

– pots and pans for cooking

– oven secure pan (with lid or foil) for rice

Elements

(6-8 servings)

– 2 kilos lean skirt steak

– 1 32oz bundle of frozen broccoli

– 1 cup brown rice

– 2 tbsp olive oil

seasonings salt, pepper, garlic powder, oregano

For Leftover Steak Bowl:

– 1 Can of Pinto Beans

– 1/4 diced white onion

– 1 bunch of cilantro

4 squirts of Tapatio (sizzling sauce) or different salsa if desired

Instructions

1. If time permits, enable meat to marinate for half-hour – 1 hour within the seasonings you are utilizing together with a 1/4 cup of water. Puncturing the meat with fork tines will actually enable the spices to soak in.

*if baking rice, preheat oven to 375

2. For this meal the rice was oven baked however in case you want to cook dinner rice within the conventional method on the range naturally you might go that route. Since baking rice within the oven takes the longest period of time in comparison with the opposite gadgets, begin right here. Utilizing two tablespoons of olive oil, brown 1 cup of rice on medium warmth for about 3-4 minutes, stirring often. Add 2 cups of water together with just a few sprinkles of salt and pepper if desired. Carry to a boil then fastidiously switch all the things into your oven secure dish. Cowl (or use foil like on this instance) and place on the center rack within the oven. Set kitchen timer for 45 minutes for brown rice (or 25 minutes for white rice).

3. Whereas the rice is baking, convey 3/4 cup of water to a boil within the skillet you will use for the meat. Scale back warmth to medium and add the marinated meat items. Rigorously flip the items each 4-5 minutes till carried out.

4. In one other pot, convey two cups of water to a boil and add the frozen broccoli. You could add some seasoned salt and a tablespoon of butter if desired. Let boil for 10-12 minutes.

5. For those who plan on making the meat bowl leftover meal, you might wish to warmth the can of pinto beans now in order that when all the things is completed cooking you may simply pack the leftovers into containers with out having to do something within the morning. Put your entire contents of beans right into a small pot on low warmth and stir often.

6. As soon as all the things is completed cooking, serve an acceptable portion dimension of the meat, brown rice, and broccoli and luxuriate in!

Leftover Meal Concept: For the steak bowl leftovers, except for the can of pinto beans that you’ll add, you also needs to cube up a white onion and cilantro. Take a second to additionally cube up the leftover meat as a result of this can save time tomorrow and in addition since most is not going to have a pointy knife at work, this can make consuming the leftover meal quick and simple.

You may select to combine the beans, rice, meat, cilantro, and diced onion items now or simply put them into the container individually, safe the lid and retailer in your fridge. So as to add a little bit of zest to this beef bowl, just a few squirts of Tapatio sizzling sauce or your most popular model of salsa will do the trick.