Fuel your body with this incredibly simple and delicious Garlic Butter Steak Bites with Roasted Broccoli. This high protein dinner recipe is perfect for busy weeknights, offering amazing flavor without a lot of fuss.
Key Ingredients & Substitutions:
- Steak: Sirloin or New York strip work best. You can use flank steak if you prefer, just slice against the grain.
- Broccoli: Fresh florets are ideal. Frozen broccoli can be used, but adjust roasting time.
- Garlic: Fresh minced garlic is highly recommended. Garlic powder can be a substitute in a pinch.
- Butter: Unsalted butter is preferred to control sodium. Olive oil can be used for roasting.
Ingredients:
For the Steak Bites:
- 1.5 lbs sirloin steak, cut into 1-inch cubes
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1/4 cup butter, unsalted
- 1 teaspoon dried parsley
- Salt and black pepper to taste
For the Roasted Broccoli:
- 1 large head of broccoli, cut into florets
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Optional: a pinch of red pepper flakes for a little kick
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
- Tools Needed: Large baking sheet, large skillet, cutting board, sharp knife.
Step-by-Step Instructions:
1. Prepare Your Ingredients
Preheat your oven to 400°F (200°C). Cut your steak into 1-inch cubes and pat them dry with paper towels to ensure a good sear. Wash and cut your broccoli into bite-sized florets.
2. Roast the Broccoli
On a large baking sheet, toss the broccoli florets with 2 tablespoons of olive oil, salt, and pepper. Spread them in a single layer and roast for 15-20 minutes, or until tender-crisp and slightly browned. This high protein dinner component gets perfectly tender.
3. Season the Steak
While the broccoli roasts, season your steak cubes generously with salt and black pepper. Don’t be shy; proper seasoning is key for delicious steak bites. These high protein dinner mainstays need good flavor.
4. Sear the Steak Bites
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering. Add the steak cubes in a single layer, making sure not to overcrowd the pan. Sear for 2-3 minutes per side until beautifully browned.
5. Add Garlic Butter
Reduce the heat to medium. Add the butter and minced garlic to the skillet. Cook for 1-2 minutes, spooning the melted garlic butter over the steak bites. Stir in the dried parsley.
6. Combine and Serve
Remove the skillet from the heat. Transfer the garlic butter steak bites to plates and serve immediately with your roasted broccoli. Enjoy this quick and satisfying high protein dinner!
Variation Ideas:
- Add a squeeze of fresh lemon juice over the roasted broccoli for brightness.
- Toss the steak with a pinch of onion powder or paprika before searing.
- For an extra touch, sprinkle with fresh chopped chives before serving.
- Serve over a bed of quinoa or cauliflower rice for a complete meal.
Storage Instructions:
Store any leftover Garlic Butter Steak Bites and Roasted Broccoli in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently in a skillet over medium heat or in the microwave until heated through. Be careful not to overcook the steak, which can make it tough.
Frequently Asked Questions (FAQ):
Q: Can I use a different cut of steak?
A: Yes, you can use New York strip, flank steak, or even beef tenderloin. Adjust cooking times based on thickness and desired doneness.
Q: How do I know when the steak is done?
A: For medium-rare, the internal temperature should be 135°F (57°C). For medium, it’s 140°F (60°C). Steak bites cook quickly, so watch them closely.
Q: Can I use frozen broccoli?
A: Yes, you can. You might need to roast it for a few extra minutes, and it may release more water, affecting crispiness slightly.
Q: What if I don’t have fresh garlic?
A: You can substitute with 1 teaspoon of garlic powder for the minced garlic, but fresh garlic offers the best flavor.
Q: Is this recipe good for meal prep?
A: Absolutely! This high protein dinner recipe is excellent for meal prep. Just portion it out into containers for healthy lunches or dinners throughout the week.
Q: Can I add other vegetables?
A: Yes, bell peppers, asparagus, or green beans would also roast well alongside the broccoli for a more varied high protein dinner.