Air Fryer Beef and Broccoli
This air fryer beef and broccoli is a delicious high-protein dinner option that takes less then 20 minutes to make. It’s a healthier option to satisfy any takeout cravings you have.
INGREDIENTS:
250g sirloin with fat trimmed off
400g broccoli chopped
3 tbsp soy sauce (can sub with coconut aminos)
3 garlic cloves minced
2 tsp chili garlic paste (optional)
1 tsp sesame oil
200g cooked rice
DIRECTIONS:
Slice sirloin in to think strips. Add soy sauce, garlic and chili paste. Allow to marinate for 30-60 minutes on the counter (if marinating longer, place in the fridge).
Toss broccoli in 1 tsp olive oil, season lightly salt and cook in the air fryer 350F/175C for 12 minutes, tossing half way through cooking. If using an oven, roast at 450F/230C for 20 minutes.
When broccoli is almost done cooking, heat a frying to medium high heat. Add sesame oil and cook sirloin (including marinade) for 1 minute per side.
Add cooked broccoli into the frying pan and toss in sauce. Let cook for 1 minute.
Serve over rice and garnish with sesame seeds.
Makes 2 servings
Nutrition (without rice):
Cals: 270 calories
Protein: 35g
Carbs: 15g
Fiber: 5g
Fat: 9g
Nutrition (with rice):
Cals: 389 calories
Protein: 37g
Carbs: 42g
Fiber: 6g
Fat: 9g
*for higher fat, top with crushed peanuts
Beef Stroganoff
Beef Stroganoff is a savoury comfort food delight! We calculated the macros so you can simply cook, track, and eat.
Ingredients
1 yellow onion, diced
3 tsp minced garlic
15 g butter
2 cups mushrooms, sliced
1 1/2 cups chicken broth, low sodium
1 tbsp soy sauce/coconut aminos
1 tbsp dijon mustard
140g 2% plain Greek yogurt
Lemon juice from 1 lemon
450g lean steak or extra lean ground beef
S+P
Zucchini noodles or pasta
Directions
Saute onion and garlic in the butter, once fragrant, add the mushrooms and cook through. Add the chicken broth, soy sauce, dijon mustard, salt and pepper to taste and stir until combined. Simmer until slightly thickened and reduced (about 7 mins).
Braise and drain the steak or beef and add to sauce. Cook either zucchini noodles or pasta per your preference and carb needs. Stir the yogurt and lemon juice into the stroganoff mixture. Cook for 1 minute, then remove from heat. Serve alongside noodles if eating.
If freezing, freeze only the stroganoff and cook noodles fresh when ready to eat.
Macronutrient information per serve - lean steak (recipe makes 4 serves): 229 calories // 32g protein // 8g carbohydrates // 8g fat
Macronutrient information per serve - ground beef (recipe makes 4 serves): 309 calories // 28g protein // 11g carbohydrates // 17g fat + egg noodles or pasta (typically adds about 213 cals, 7g protein, 43 carbs, 1 g fat per 58g serve)