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Healthy Meal of the Week 8 With Healthy Leftover Idea

Healthy food: Flank steak with baked brown rice and broccoli

Healthy Leftover Idea: Steak bowl

If you’re a meat lover, here’s a meal you definitely have to try, especially since the end product gives you a dinner of about 450 calories. If you prepare this meal by following the instructions below and don’t add unnecessary items like soda, rolls, or dessert, you’ll maintain a healthy portion size, which is one of the most important keys to losing weight.

As for the idea of ​​healthy leftovers, if there is any leftover meat after you and your family eat, you can create wonderful tasting beef bowls that will give you a mix of flavors while still having a great calorie count. for a travel lunch when at work or away from home.

Necessary equipment

– pots and pan for cooking

– pan suitable for the oven (with lid or aluminum foil) for the rice

Ingredients

(6-8 servings)

– 2 pounds of lean skirt steak

– 1 32 oz package of 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 diced white onion

– 1 bunch of coriander

4 dashes of Tapatio (hot sauce) or another sauce if desired

Indications

1. If time permits, marinate the meat for 30 minutes – 1 hour in the seasonings you use along with 1/4 cup water. Pricking the meat with the tines of the fork will really allow the spices to be incorporated.

*if cooking rice, preheat oven to 375

2. For this meal the rice has been cooked in the oven, but if you prefer to cook the rice the traditional way on the stove, you can go this route. Since it takes longer to cook rice in the oven 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 few dashes of salt and pepper if desired. Bring to the boil then carefully transfer everything to your baking dish. Cover (or use aluminum foil as in this example) and place on the middle rack of the oven. Set the cooking timer for 45 minutes for brown rice (or 25 minutes for white rice).

3. While the rice is cooking, bring 3/4 cup of water to a boil in the pan you will use for the meat. Reduce the heat to medium and add the marinated meat pieces. Carefully turn 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 some seasoned salt and a tablespoon of butter if you like. Let it boil for 10-12 minutes.

5. If you’re planning on making the leftovers from the beef bowl, you might want to heat up the can of pinto beans now so that when it’s all done cooking, you can easily pack the leftovers into containers without having to do anything in the morning. Place the entire contents of the beans in a small saucepan over low heat, stirring occasionally.

6. Once it’s done cooking, serve an appropriate portion of meat, brown rice and broccoli and enjoy!

Leftovers Idea: For the leftover steak bowl, aside from the can of pinto beans you’ll be adding, you should also chop up a white onion and some cilantro. Take a moment to cut up the leftover meat as well because it will save time tomorrow, and since most people don’t have a sharp knife at work, this will make eating leftovers quick and easy.

You can choose to mix the beans, rice, meat, cilantro and diced onion pieces together now or just put them in the container separately, close the lid and store in the fridge. To add some zest to this beef bowl, a few squirts of Tapatio hot sauce or your favorite brand of salsa will do the trick.

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