Seared Beef Strips Plate with Veggie Medley (Healthy and Balanced Meal)

Introduction

This seared beef strips plate with a colorful veggie medley is a light, nutritious, and satisfying dish that comes together quickly. Tender beef is paired with a fresh zucchini salad, a protein-rich chickpea mix, and perfectly steamed broccoli for a complete, balanced plate. Ideal for lunch or dinner, this recipe offers clean flavors, vibrant ingredients, and simple preparation steps.

Why You’ll Love This Recipe

  • Healthy, balanced meal with protein, fiber, and vegetables
  • Quick to cook, perfect for busy weeknights
  • Easy to customize based on what you have
  • Uses simple, wholesome ingredients
  • Great for meal prep or light, nourishing lunches
  • Fresh flavors from raw and cooked vegetables
  • Naturally dairy-free and nutrient-rich
  • Colorful presentation that looks restaurant-worthy

Ingredients

For the Beef Strips

  • 250 g beef strips
  • 1 tablespoon olive oil
  • 1 teaspoon soy sauce (optional)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • Salt, to taste

For the Zucchini Salad

  • 1 small zucchini, thinly sliced
  • 1 teaspoon olive oil
  • 1/2 teaspoon lemon juice
  • Pinch of black sesame seeds (optional)
  • Salt, to taste

For the Chickpea Mix

  • 1 cup cooked chickpeas
  • 1/2 carrot, sliced
  • 1/2 red bell pepper, diced
  • 1 tablespoon chopped parsley
  • 1 teaspoon olive oil
  • Salt and black pepper, to taste

For the Broccoli and Soft Vegetables

  • 1 cup broccoli florets
  • 1/2 cup diced cooked vegetables (zucchini, tomato, or mixed vegetables)
  • Salt, to taste

Directions

Step 1: Cook the Beef

Season the beef strips with soy sauce, garlic powder, black pepper, and salt.
Heat olive oil in a skillet over medium-high heat.
Sear the beef strips for 4–6 minutes, until browned and tender. Set aside.

Step 2: Prepare the Zucchini Salad

In a bowl, toss the thin zucchini slices with olive oil, lemon juice, sesame seeds, and salt.
Let it marinate lightly while you prepare the remaining components.

Step 3: Make the Chickpea Mix

Combine the chickpeas, carrot, red bell pepper, and parsley in a bowl.
Add olive oil, salt, and pepper, then mix gently to combine.

Step 4: Cook the Broccoli

Steam the broccoli florets for 3–4 minutes, until bright green and tender-crisp.
Season lightly with salt.
Warm the cooked mixed vegetables in a pan if needed.

Step 5: Plate Everything

Arrange the beef strips, zucchini salad, chickpea mix, and broccoli neatly on a plate.
Serve immediately.

Tips for Best Results

  • Slice beef strips evenly to ensure consistent cooking.
  • Do not overcook the beef to keep it tender and juicy.
  • Use fresh lemon juice for the zucchini salad for the best flavor.
  • Add a dash of smoked paprika or chili powder to the beef for extra depth.
  • If meal-prepping, keep the zucchini salad separate to maintain freshness.
  • Use canned chickpeas for convenience—just rinse and drain well.

Variations & Substitutions

  • Chicken Option: Replace beef with sliced chicken breast or thighs.
  • Vegan Version: Substitute beef with grilled tofu or roasted chickpeas.
  • Extra Veggies: Add snap peas, green beans, or roasted sweet potatoes.
  • Low-Carb: Replace chickpeas with cauliflower rice.
  • Mediterranean Twist: Add olives, cherry tomatoes, and dried herbs.

Serving Suggestions

  • Serve with quinoa, couscous, or brown rice for extra bulk.
  • Add a yogurt-based dipping sauce or tahini dressing.
  • Pair with a light soup for a full meal.
  • Enjoy as a balanced lunch bowl or dinner plate.

Storage & Reheating

  • Refrigerator: Store components separately for up to 3 days.
  • Freezer: Only the beef and cooked vegetables freeze well for up to 1 month.
  • Reheating: Reheat beef and cooked vegetables in a skillet over medium heat.
  • Zucchini salad and chickpea mix are best served cold.

Nutrition Information

Per Serving (approx. 350g):

  • Calories: 360 kcal
  • Carbohydrates: 28g
  • Protein: 24g
  • Total Fat: 16g
    • Saturated Fat: 3g
    • Polyunsaturated Fat: 2g
    • Monounsaturated Fat: 9g
    • Trans Fat: 0g
  • Cholesterol: 55mg
  • Sodium: 390mg
  • Potassium: 680mg
  • Fiber: 8g
  • Sugar: 6g
  • Vitamin A: 3200 IU
  • Vitamin C: 75mg
  • Calcium: 80mg
  • Iron: 3.4mg

Nutritional values are approximate and may vary.

FAQ

Can I use frozen vegetables?
Yes, but thaw and drain well to prevent excess moisture.

How do I keep the beef tender?
Cook over high heat and avoid overcooking. Slice beef thinly and against the grain.

Can I meal-prep this dish?
Yes. Store each component separately and assemble before eating.

Can I replace chickpeas with another legume?
Black beans or lentils work well as substitutes.

Is this dish gluten-free?
Yes, as long as you ensure the soy sauce is gluten-free.

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