Description
These meal prep bowls provide a perfectly balanced, nutritious lunch solution for busy professionals. Featuring tender, thinly sliced flank steak seared with garlic and aromatic spices, paired with vibrant, crunchy broccoli florets and hearty brown rice, this dish offers consistent energy throughout the work week. It is a healthy, homemade alternative to takeout that emphasizes quality ingredients and efficient, flavorful preparation.
Ingredients
1 lb flank steak, sliced thinly against the grain
4 cups broccoli florets
2 cups brown rice
2 tbsp olive oil
4 cloves garlic, minced
1 medium yellow onion, diced
1 tsp paprika
0.5 tsp cumin
Salt and pepper to taste
Instructions
Rinse two cups of brown rice thoroughly and cook according to package directions; fluff with a fork and keep covered.
Heat half of the olive oil in a large skillet over medium-high heat.
Sear the thinly sliced beef until browned, then remove to a clean plate.
Add the remaining olive oil to the same skillet and sauté onions until translucent.
Add garlic and broccoli to the skillet, cooking for 3 minutes until tender-crisp.
Return the beef to the pan and season with paprika, cumin, salt, and pepper.
Toss everything together until well combined and heated through.
Divide rice and the beef-broccoli mixture into 4 airtight meal prep containers.
Notes
Store in the refrigerator for up to 4 days for optimal freshness. Quinoa is an excellent high-protein grain swap for brown rice. For best results, use fresh broccoli rather than frozen to maintain the desired crunch.
- Prep Time: 15
- Cook Time: 20
- Category: Dinner
- Method: Stir-fry
- Cuisine: Asian Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 3g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 3.5g
- Carbohydrates: 48g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 70mg