Steak, Sweet Potatoes and Broccoli

Ingredients:

• 4 oz grilled or pan-seared steak
• 1/2 cup cooked sweet potatoes, cubed
• 1 cup steamed broccoli florets

Tools Needed:

• Grill or grill pan (for steak)
• Saucepan (for sweet potatoes)
• Steamer basket (for broccoli)
• Cutting board
• Knife
• Plate or bowl for serving

Cook Time:

• Prep time: 10 minutes
• Cook time: 15-20 minutes
• Total time: 25-30 minutes

Instructions:

For the Steak:

1. Preheat grill or grill pan over medium-high heat.
2. Season steak with salt and pepper.
3. Grill or sear steak for 3-5 minutes per side, depending on thickness, until desired doneness.
4. Let steak rest for 5 minutes before slicing.

For the Sweet Potatoes:

1. Peel and cube sweet potatoes into 1/2-inch pieces.
2. Place in a saucepan and cover with water.
3. Bring to a boil, then reduce heat and simmer for 8-10 minutes, until tender.
4. Drain and set aside.

For the Broccoli:

1. Fill a saucepan with 1 inch of water and insert a steamer basket.
2. Bring the water to a boil.
3. Add the broccoli florets, cover, and steam for 5-7 minutes, until tender-crisp.

Assembly:

1. Arrange the grilled steak, cooked sweet potatoes, and steamed broccoli on a plate or in a bowl.
2. Season with additional salt and pepper if desired.

Info:

This simple, nutrient-dense meal features lean protein from grilled steak, complex carbohydrates from sweet potatoes, and fiber-rich broccoli. The combination of macronutrients provides a well-balanced plate that is filling and satisfying. The sweet potatoes offer an excellent source of vitamin A, while the broccoli is packed with vitamins C and K. This meal is perfect for a quick weeknight dinner or a pre- or post-workout refuel.

Extras:

Flavor Variations:

• Marinate the steak in a mixture of soy sauce, garlic, and ginger
• Roast the sweet potatoes with olive oil, cinnamon, and a pinch of cayenne
• Sauté the broccoli with minced garlic and a squeeze of lemon juice

Serving Suggestions:

• Drizzle the steak with a chimichurri or herb-based sauce
• Top the sweet potatoes with a dollop of Greek yogurt or a sprinkle of chopped scallions
• Add a side salad or roasted vegetables for an even more well-rounded meal

Nutritional Value (per serving):

• Calories: 370
• Total Fat: 14g
• Saturated Fat: 5g
• Cholesterol: 75mg
• Sodium: 290mg
• Total Carbohydrates: 32g
• Dietary Fiber: 6g
• Protein: 32g
• Vitamin A: 300% DV
• Vitamin C: 100% DV
• Calcium: 8% DV
• Iron: 15% DV

Health Benefits:

• Steak provides high-quality protein and iron
• Sweet potatoes are rich in beta-carotene and fiber
• Broccoli is a cruciferous vegetable with cancer-fighting compounds
• The balanced macronutrients promote satiety and support overall health

Meal Prep Tips:

• Grill or sear the steak in advance and refrigerate
• Roast the sweet potatoes ahead of time and reheat before serving
• Steam the broccoli just before assembling the meal

Storage and Reheating:

• Refrigerate any leftovers in an airtight container for up to 3 days
• Reheat the steak, sweet potatoes, and broccoli separately in the microwave or on the stovetop, being careful not to overcook

This Steak, Sweet Potatoes, and Broccoli dish is a simple, well-balanced meal that’s easy to prepare and incredibly nutritious. The combination of lean protein, complex carbohydrates, and fiber-rich vegetables makes it a great option for a healthy and satisfying meal, whether you’re fueling up for a workout or just looking for a delicious and wholesome dinner. With minimal prep time and endless flavor possibilities, this recipe is a go-to for busy weeknights or when you want to prioritize nutrition without sacrificing taste.