| Meat: -2 lb. beef roast -1 red pepper diced -1 cup green onion chopped -1 tsp. salt -1 tsp. garlic powder -1 tsp. ground pepper -1/2 tsp. cumin -1/2 tsp. basil Veggies: -1 pound chopped kale -1 head of chopped broccoli -1 tbsp. minced garlic -dash of olive oil to coat pan -1/4 cup of water 2.5-3 cups of cooked brown rice |  Evenly coat roast with the spices and place in crock pot with pepper and onion. Set aside and cook on low for 8 hours or high for 5 hours. Once finished, split into 5 even pieces and place with veggies (recipe below) and 1/2 cup of brown rice. To make veggies: Coat a large sauce pan with olive oil, then place kale, broccoli, garlic, and water, and cover. Cook for 10-15 minutes, stirring occasionally until the vegetables become soft and the water dissolves. Split into the 5 containers with meat and rice. These three elements make for a perfect lunch on the go. I like to prep these on Sundays with varying protein sources, grains, and vegetables and bring to work for lunch during the week! |
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Preheat oven to 425 degrees Fahrenheit. In a small dish, combine the salt, pepper, and curry. Coat each side of the steak with about 1/2 of the olive oil, and then generously rub with the spices, coating each inch. Heat the remaining olive oil in an oven safe sauce pan over medium to high heat. Once hot, sear each side of the steaks for approximately 1 minute and 30 seconds, until a crust begins to form. The transfer pan to the oven and set time for 3 minutes. After three minutes, flip the steaks and cook for another three minutes. This is so they cook evenly on both sides. For my thinner steaks, this turned out a perfect medium rare. Adjust the cooking times to fit your steak size and preference. I served with mashed sweet potatoes for a healthier version of "steak and potatoes". |
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