Tag Archives: steak

Finances, Healthy, Less than 5, Main Dishes, Meal Plans

One Pan Dinner: Steak, Broccoli & Potato Wedges

7 Comments

Quick, can anyone guess my least favorite thing to do after a long day, a delicious dinner I spent time cooking, and before bed?

Dishes!

For many people, that is one of the biggest barriers to entry for home cooking. Knowing that whatever dishes they dirty, they will have to clean up afterwards. And if you have more than one person to feed, it seems the dishes multiply exponentially. You’d think one more plate and fork is it, but no, somehow after 2 days there is Mount Dirty Dishes and a sink you can no longer see the bottom of.

Well, to solve this problem, we have started using several tricks, one of which I will share with you today: One Pan Meals!

It is exactly what it sounds like, you need only one pan in which to cook and serve your meal. It could be a sauce pan, a soup pot, a slow cooker, a rice cooker, an Instant Pot, a muffin tin, or a cookie tray. The point is, there is only one item to clean up afterwards! Brilliant.

A super-basic starter recipe that anyone can follow to create a meal such as this would be:

1 serving Protein + 2 servings Vegetable/Fruit + 1-2 servings Carb

This could be chicken stir fry over rice, or a veggie burger on a whole wheat bun with toppings and side salad, or a shrimp noodle soup. You should include a small amount of a healthy fat as well, like nuts, avocado, or olive oil, to help your body absorb those lovely vitamins and minerals.

The recipe here is for a simple steak and sides dinner, but looks quite impressive in its presentation. It can be as unassuming as a Tuesday night dinner, or as fancy as a Valentine’s Day dinner for your loved one. You can also easily change up the sides, if you don’t like broccoli try cubed sweet potato, cauliflower, diced carrots, or squash. If potatoes aren’t your thing, sweet potato fries are also awesome, or you could use another pan for rice or couscous. The choice is yours.

This meal was exceptionally affordable too, since I found a large 8.5 ounce steak on sale for about $5, and cut it in half for 2 servings. Broccoli was also on sale for 0.99/head, and potatoes 0.99 for a 5lb bag. That made this whole meal cost a grand total of about $7, or $3.50 per serving!

Ingredients:

  • 2 steaks, 3-4 ounces
  • 1 large head broccoli or 10oz frozen
  • 2-3 potatoes, slivered or cubed
  • Spices to taste
  • Olive oil to drizzle

Step 1: Cut your potatoes and broccoli into bite sized pieces. Lay everything out on a cookie tray, and sprinkle with spices of your choice.

I used McCormick “steak seasoning” because it’s a favorite around here, and I sprinkled it on the broccoli and potatoes too.

Step 2: Cover with foil, and roast at 350 degrees for about 25-30 minutes. This cooks the potato and steak.

Step 3: Uncover, and bake another 10 minutes. This browns the potatoes and crisps the steak. Watch to make sure you don’t burn the broccoli though.

 

That’s all there is to it! You have a delicious, filling, and nutritious meal, and only one pan to wash afterwards. More time for cuddling and Netflix. 🙂

Salads

Steak Salad with Balsamic & Orange Dressing

Leave a comment

 

Summer is meant for salads. Vegetables are fresh, lettuces are crisp, days are warm. Rather than turn on a hot stove or oven, a salad cools and refreshes. The possibilities for greens are endless, from plain Iceberg to hearty kale to spicy arugula to rainbow chard. On top of your crisp base you can build your masterpiece with any number of toppings.

Since I had recently purchased some steaks on sale, a steak salad seemed only natural. I had also recently procured some “Orange Muscat Champagne Vinegar” from Trader Joe’s, which I had heard is delightful as a dressing. So I decided to test that claim. (Spoiler: they were right.)

Ingredients:

  • 2 thin steaks (1-2 oz)
  • 4 tbsp Balsamic vinegar
  • 4 tbsp Orange vinegar
  • 3 tbsp olive oil
  • 1 cup spinach
  • 1 cup torn Iceberg lettuce
  • 1 roma tomato
  • 1/2 cucumber, sliced
  • Handful of banana pepper slices (optional)
  • Handful of Kalamata olives (optional)

IMG_2634

You can of course use whatever greens you prefer for the base of the salad. Just make sure you have a hearty plate full! Gotta get those vitamins and minerals.

IMG_2635

Step 1: In a frying pan over medium heat, cook the steaks with the balsamic vinegar for about 4 minutes per side, until cooked but not blackened. Don’t over-cook, you don’t want them tough like shoe leather.

IMG_2637

Step 2: Let the drippings in the pan cool, and add to a small bowl. Pour in the Orange vinegar and olive oil, whisk with a fork.

IMG_2640

Step 3: Slice the steak into thin strips. Coat a plate with the salad greens, sprinkle on the toppings, and the hot steak strips.

IMG_2641

Step 4: Whisk dressing once more, pour over the salad.

IMG_2643

And there you have it! A hearty, healthy fresh steak salad. Isn’t it pretty? You know you want one.

You will get a nice tang from the two different vinegars, while the umami of the balsamic and the sweetness from the orange muscat champagne balance each other. Adding the pan drippings creates a depth of meaty flavor. The olive oil provides healthy fat in order to absorb all the delicious nutrients in your salad.

IMG_2644

If you aren’t a salad person, or make extra steak and want a different way to eat the leftovers, try the steak strips in a burrito! The balsamic marinade is a perfect way to complement the meatiness of beef. Wrap it up in a tortilla with some beans, cheese, and sour cream (this is actually sour cream substitute, made from coconut milk! Tons less fat with no taste difference!) and enjoy.

IMG_2649

Mmmmm beef and beans and cheese… For the I’m-not-worried-about-healthy nights. =)

As always, make it your own. Don’t like balsamic? Use apple cider vinegar or Worchestershire instead. Don’t have orange muscat champagne? Try a tbsp or two of honey to sweeten it up. And top however you please. Have a healthy summer!

 

Salads

Steak salad

Leave a comment
.
In summer, everything tastes better on the grill. So when craving beef, it is only natural to want to grill a steak. I don’t have pictures of them, but I wish I did. Because I came home to a pound and a half steak that was bigger than my head!

So there was a sizable chunk left (of mine anyways) for the next day. Since I had also bought a head of romaine and I work on a farm, a salad with steak on top worked wonderfully. The farm I work on had radishes by the truckload, and some wild leafy greens that I had harvested 2 days before. Add to it the last leftovers of a veggie tray from a Memorial Day cookout, and a beautiful salad took shape.

Ingredients:
4 oz steak
2 cups torn romaine
1/2 cup leafy greens
1/2 cup baby carrots
2 radishes, sliced
Handful broccoli florets
Balsamic vinaigrette

Step 1:Place a handful or two of fresh washed greens on a plate. Put all the vegetables on top of the greens.

Step 2: Cook or microwave steak slices for a minute, add to greens, and top with 2 tbsp. balsamic vinaigrette. Tasty and super healthy!

Of course, you don’t need the steak on top if you’re vegetarian or vegan. You can also use any other kind of grilled meat you have.