Pan Seared Beef Steak With Broccoli & Sweet Potato [Bulkbites.com]

• Servings: 1
• Time: 30 minutes

If you aspire for a great body then select the right kind of nutrition to successfully achieve the goal. It is extremely important to consume high quality protein and energy giving food for strong muscles and power. There is no point in lifting weights, if you don’t have energy for this. So always follow the thumb rule for muscle building – add good carbohydrate before exercise and good protein after exercise in your diet. Pan seared beef steak with broccoli and sweet potato is an appropriate lunch recipe for a bodybuilder. This recipe is highly recommended for muscle growth and provides needed energy. Beef is a reliable source of lean protein, iron and vitamin B complex. However it is lack of fiber and complex carbohydrate, so it’s a good idea to combine it with good fiber rich and energy giving food ingredients like – broccoli and sweet potato. Try this wonderful recipe that is incorporated with good taste and convenient.

Nutrition

• calories: 607
• protein: 44
• carbs: 55
• fat: 24
• saturated fat: 7.99
• polyunsaturated fat: 0.87
• monounsaturated fat: 11.94
• cholesterol: 135
• sodium: 157
• potassium: 737
• dietary fiber: 0.83
• sugars: 0.8
• vitamin a: 9
• vitamin c: 1
• calcium: 27
• iron: 6
• magnesium: 0
• complex carbs: 53.37
• other fats: 3.2

Ingredients

• 1 steak Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw
• 1 small, large, medium Sweet potato, raw
• 0.5 cup Beef Broth or Bouillon (Canned)
• 1 tsp Vinegar, red wine
• 1 tbsp chopped Shallots, raw
• 1 tbsp chopped Garlic
• 1 dash Salt, table
• 1 tsp, ground Spices, pepper, black
• 1 gram Oil, olive, salad or cooking

Instructions

• Rub the beef steak with oil, salt and pepper to season well.
• Heat a non stick pan over medium heat and cook the beef from both sides until cooked thorough (about 7-8 minutes both sides).
• Remove the steak from the heat and wrap in aluminium foil.
• Heat the oil in the same pan and sauté onion while stirring until translucent.
• Add garlic, vinegar and broth. Bring to a boil.
• Add chopped broccoli and sweet potato to the pan and simmer over low heat until soft and tender.
• Arrange the beef steak in serving plate along with vegetables and pour any remaining stock on the steak.