Bonus REcipes for Roasted Flank Steak with Cheesy Broccoli
Steak and Broccoli Hash with Fried Eggs
4 SERVINGS
You’ll use the leftover broccoli you roasted without cheese here, though if you have some leftover Cheesy Broccoli, you can throw that in as well. Hash is a great way to use up leftover cooked vegetables in general, so feel free to use cooked diced veggies from other meals in this recipe in addition to (or instead of) the broccoli.
INGREDIENTS
- 3 tablespoons extra virgin olive oil
- 1 red bell pepper, diced
- 1/2 medium red onion, chopped
- 1 head leftover roasted broccoli, coarsely chopped
- 1 teaspoon ground cumin
- 1/4 teaspoon granulated garlic
- Kosher salt
- 1/2 of a leftover flank steak, cut into small cubes
- Hot sauce to taste (optional)
- 2 scallions, chopped
- 2 tablespoons chopped fresh Italian parsley
- 4 large eggs
DIRECTIONS
Heat a large cast iron or nonstick skillet over medium heat. Add 2 tablespoons of the olive oil. When the oil is hot, add the bell pepper and red onion and cook until they begin to soften, about 4 to 5 minutes.
Add the broccoli and season with cumin and salt. Cook until the broccoli is heated through, about 3 to 4 minutes. Add the steak and cook until just heated through, about 3 minutes more. Season with hot sauce, if desired.
Stir in the scallions and parsley and spoon onto serving plates.
Wipe the skillet clean with a paper towel and return to medium high heat. Add the remaining tablespoon of olive oil and crack the eggs into the skillet. Season with salt and cook until the whites are set, about 1 to 2 minutes. Flip the eggs with a spatula and continue to cook until the yolks are done to your liking, about 1 to 2 minutes more.
Serve the eggs over the hash.
Approximately 9 grams carbs per serving (1/4 of the hash and 1 egg)
Quick Steak and Broccoli Fried Rice
4 SERVINGS
This recipe allows you to enjoy fried rice, but reduces the carbs greatly by using more vegetables and protein and less rice. Frozen brown rice is a great convenience product and cooks in just a few minutes.
The toasted sesame oil is an optional ingredient here, but it’s a really great addition that adds wonderful flavor, if you have it on hand. You can buy ginger by the piece in most grocery stores. Look for a firm, unwrinkled exterior. Wrapped, it will keep for a week or more in the refrigerator. I like to add a slice of fresh ginger when brewing myself a cup of tea (or when making iced tea) for added flavor and zing!
INGREDIENTS
- 1 1/2 cups frozen brown rice, cooked according to package directions and cooled
- 2 large eggs
- 3 tablespoons vegetable oil
- 1/2 medium onion, finely chopped
- 3 cloves garlic, chopped
- 1 inch piece fresh ginger, peeled, then chopped or grated
- 1 cup shredded carrots
- 1 head leftover roasted broccoli, chopped
- 1/2 of a leftover flank steak, cut into small cubes
- 2 to 3 tablespoons soy sauce
- 1 to 2 teaspoons toasted sesame oil (optional)
- 4 scallions, finely chopped
- Hot sauce to taste (optional)
DIRECTIONS
Spread the brown rice on a plate to dry out white you prepare the rest of your ingredients.
Beat the eggs in a small bowl with 1 tablespoon water.
Heat 1 tablespoon vegetable oil in a large nonstick skillet over medium high heat. Add the onion and cook, stirring frequently until beginning to soften, about 2 to 3 minutes.
Add the garlic and ginger and let sizzle 1 minute, then stir into the onion. Add 1 more tablespoon oil and the rice. Stir to toast the rice and coat in the oil, about 2 minutes.
Push the rice to the edges and add the remaining tablespoon of oil to the middle of the pan. Pour in the eggs and stir to scramble, then stir the eggs into the rice, breaking them up as needed.
Add the carrots, broccoli and steak and cook until heated through, about 2 minutes. Stir in the soy sauce, sesame oil to taste, and scallions.
Serve immediately, with hot sauce, if desired.
About 27 grams carbs per serving (1/4 of the mixture)