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GRILLED STEAK AND ROASTED BROCCOLI
06

GRILLED STEAK AND ROASTED BROCCOLI

NUTRITION
HEALTHY RECIPES
Mar 01, 2025

GRILLED STEAK AND ROASTED BROCCOLI

Grilled Steak and Roasted Broccoli is a simple, wholesome and protein-rich meal that delivers taste and nutrition. The lean beef steak is grilled to perfection, enhancing its natural flavours while keeping it juicy and tender. Paired with roasted broccoli, which develops a slightly crispy texture and deep, nutty flavour, this dish is an excellent balance of protein, healthy fats and fibre. With just a touch of olive oil, salt and black pepper, the natural ingredients shine through, making this an easy yet satisfying meal. Ideal for lunch or dinner, this dish fits well into low-carb, gluten-free and high-protein diets. It’s quick to prepare, making it an excellent option for busy weeknights or meal prep. Serve it on its own or with a side of mashed sweet potatoes, quinoa or a fresh salad for a complete and well-rounded meal.

RECIPE CATEGORY

Entrée, Side

SERVING SIZE

1

CUISINE

American, Mediterranean

PREPARATION/TECHNIQUES

Grill, Roast, One-Pot Wonders

OCCASION/HOLIDAY

Family Dinner, BBQ, Meal Prep, Low-Carb Meal, Summer, Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

High Protein, Low Carb, Gluten-Free, Healthy, Quick and Easy

DISH TYPE

Grilled Dish, Main Course

INGREDIENTS

There are the following ingredients for the preparation of Grilled Steak and Roasted Broccoli:

  • 80g lean beef steak
  • 50g broccoli florets
  • ½ tsp olive oil
  • Salt and black pepper, to taste
  • Garlic powder, smoked paprika, red pepper flakes, or lemon zest (Optional add-ins)

FULL NUTRITIONAL INFORMATION

  • Calories: 200
  • Protein: 24g
  • Carbohydrates: 4g
  • Fibre: 2g
  • Fat: 10g
  • Sodium: 50mg

PREPARATION

  • Preheat the oven: Set the oven to 200°C (400°F) and line a baking tray with parchment paper.
  • Prepare the broccoli: Toss the broccoli florets with olive oil, salt and black pepper. Spread them evenly on the baking tray.
  • Roast the broccoli: Bake for 15-20 minutes, flipping halfway through, until slightly crispy and golden brown.
  • Grill the steak: While the broccoli roasts, heat a grill pan or outdoor grill over a medium-high flame. Lightly oil the grill to prevent sticking.
  • Season the steak: Pat the steak dry with a paper towel, then season with salt and black pepper.
  • Cook the steak: Place the steak on the grill and cook for 3-4 minutes per side for medium-rare or 5-6 minutes per side for medium. Let it rest for a few minutes before slicing.
  • Serve immediately: Plate the grilled steak with roasted broccoli, adding optional garnishes like lemon zest or fresh herbs.

PREP TIME

5 minutes

COOKING TIME

15-20 minutes

TIPS

  • Let the steak rest: Rest the steak for a few minutes before slicing, which helps retain its juices and enhances flavour.
  • Use a meat thermometer: For precise doneness, aim for 55°C (130°F) for rare, 60°C (140°F) for medium-rare and 65°C (150°F) for medium.
  • Add extra seasoning: A pinch of smoked paprika or garlic powder can deepen the steak’s flavour.
  • Don’t overcrowd the pan: Give the steak enough space on the grill for even cooking.
  • Roast broccoli to perfection: For crispier broccoli, increase the oven temperature to 220°C (425°F) for the last few minutes.

VARIATIONS

  • Make it spicy: Add red pepper flakes or a drizzle of sriracha for extra heat.
  • Upgrade the broccoli: Toss the roasted broccoli with grated Parmesan or toasted almonds for added texture.
  • Try different cuts: Swap the lean steak for ribeye or sirloin for more richness.
  • Make it dairy-free: Instead of butter-based steak seasonings, use olive oil and fresh herbs for flavour.
  • Go Asian-inspired: Serve with a soy-ginger glaze or teriyaki sauce for a different twist.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
  • Freezing: Cooked steak can be frozen for up to 2 months, while broccoli is best eaten fresh.
  • Reheating: Warm steak in a pan over low heat or in the oven at 180°C (350°F) for 5 minutes. Reheat broccoli in an air fryer or oven for the best texture.

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