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Healthy Meal of the Week 29 With Healthy Leftover Idea

Healthy food of the week: Beef and broccoli with rice

Healthy Leftover Idea: Mini steak sandwiches

Here’s a great slow cooker meal that takes very little time to prepare but provides a delicious dinner for you and your family. Plus, if there’s any meat left over, you can make these simple and portable mini steak sandwiches that will keep your lunch at the right amount without sacrificing quality or flavor. Check them both out and your mouth might start watering.

Necessary equipment

– slow cooker (clay pot)

– pot with lid for rice

– beat

Preparation time

– 10 minutes

time to cook

– 4-6 hours

Ingredients

(4-6 servings)

– 2-pound sirloin steak

– 1 can of beef broth

– 1 cup of white rice

– 2 cups of broccoli florets

– 2/3 cup soy sauce

– 1/2 cup of brown sugar

– 2 tablespoons of olive oil

– 1 tablespoon of minced garlic

– 2 tablespoons of sesame seeds (optional)

– 2 teaspoons of salt and pepper

– 3 tablespoons of corn starch

For mini beef sandwiches

– 100 calorie multigrain sandwich bread

– spinach or lettuce

– red chili paste or other favorite sauce

Indications

* At the heart of this meal is the Crock Pot, so it’s important to plan your time accordingly as you’ll have between 4 and 8 hours of cooking time, depending on whether you use the low setting or high

1. Using a sharp knife, cut the fillet into small rectangular pieces about 2 inches long. Depending on the thickness of the steak, you may also need to cut the meat in half widthwise.

2. Add the entire can of beef broth, 2/3 cup soy sauce, 1/2 cup brown sugar, minced garlic, olive oil, salt and pepper, along with the cut steak pieces.

3. The cooking time will vary depending on the setting you use on your slow cooker. Once all ingredients have been added, cover and place on low for 4-5 hours or on high for 2-3 hours.

4. Once the cooking time has passed, it’s time to thicken the sauce a little. In a small bowl, add 3 tablespoons of cornstarch along with 4 tablespoons of water. Use a whisk to mix well, then stir this mixture into the slow cooker. Cover and cook for another 20-30 minutes.

5. This is the perfect time to prepare the rice as it will take about 20 minutes unless you bought a microwave version. For 1 cup of rice, bring 2 cups of water to a boil, add 1 tablespoon of olive oil and a teaspoon of salt. When the water is boiling, add one cup of rice, while stirring, bring back to a boil, then reduce to a simmer, cover, and set the timer for 16 minutes.

6. Finally, place the broccoli florets in a microwave-safe dish with 1/2 cup of water. Place the lid partially on/off so the container can ventilate. Microwave on high for 90 seconds.

7. Once the timer goes off for the 30 minute sauce thickening session, add the broccoli and sesame seeds if you choose to use them. Cover and cook for a final 5 minutes.

8. Serve an appropriate portion of rice and beef/broccoli along with water or another healthy beverage and enjoy this 400-500 calorie dinner!

Healthy leftover idea: mini beef sandwiches

Here’s one of the easiest leftovers ideas we’ve ever offered. All you’ll need to buy extra at the market are these big, slim, 100-calorie multi-grain sandwiches. If your market does not carry this type or brand, you will need to use another option. Try to get some kind of wrap, whole wheat pita, or bread option that only gives you about 100 calories each. Both the top and bottom of these slim sandwiches used for this leftover meal idea add up to 100, which is a great starting point. You’ll find that most slices of bread are around 100 calories each, that’s 200 calories on just the top and bottom of the sandwich, so be careful with your selection.

Once you have your sandwich “container”, add a layer of spinach or other salad greens of your choice. Then add a layer of meat that you’ve diced/pulled apart with your fingers to make it easier to chew and eat. Finally, add some of your favorite sauce, red chili paste was used in this example. You can even add some white rice or some reduced-fat cheese if you like. Seal with the top slice of bread and wrap it in a piece of aluminum foil or plastic wrap and you’re done. Two of these mini steak sandwiches will only give you about 500 calories if you stick to water, so there’s no need to feel guilty after this lunch.

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