Lean High Protein Beef Dinner

Name: Lean High Protein Beef Dinner
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb lean beef (flank or sirloin); 2 cups bell peppers, sliced; 1 cup broccoli florets; 1 onion, sliced; 3 cloves garlic, minced; 2 tbsp soy sauce; 1 tbsp olive oil; 1 tsp black pepper; 1 tsp paprika; Salt to taste

Highlighted under: Lean & Light

I love creating meals that are both nutritious and satisfying, and this Lean High Protein Beef Dinner hits all the right notes. Packed with protein and loaded with fresh vegetables, it's perfect for any night of the week. I’ve experimented with different seasonings and cuts of beef, and I've found that using lean cuts not only reduces the fat content but also enhances the flavor. Let’s dive into making this hearty dish that is not just easy to prepare but also incredibly delicious!

Created by

Penelope Dawson

Last updated on 2026-02-10T17:15:37.294Z

During my quest for a healthy dinner option, I stumbled upon the concept of lean beef. I decided to create a dish that was both protein-rich and flavorful. The trick is to marinate the beef hours before cooking to infuse it with spices without adding extra fats. Pairing it with colorful vegetables not only enhances the presentation but also increases the nutritional value.

When preparing the beef, I've learned that cooking it to medium-rare keeps it juicy and tender. The method of searing the meat first and then finishing it in the oven lets the natural flavors shine through. Trust me, the aroma that fills your kitchen will have everyone gathered around the table in no time!

Why You'll Love This Recipe
Packed with protein to fuel your day
Bursting with fresh, vibrant vegetables
Quick and easy to prepare for busy weeknights

Understanding Lean Cuts of Beef

Choosing the right cut of beef is crucial for this dish. Lean cuts like flank or sirloin are perfect for reducing fat while retaining flavor. These cuts have a firmer texture, which helps them sear beautifully in the skillet. When opting for sirloin, aim for top sirloin, as it offers a balance of tenderness and flavor. Likewise, marinating these cuts enhances their natural flavors and ensures a juicier finish when cooked.

When marinating, ensure the beef is evenly coated in the soy sauce mixture. This creates a flavorful crust when seared, adding depth to the overall dish. If time permits, marinating for longer than 20 minutes can intensify the flavor even more, but avoid marinating beyond a few hours as it may break down the beef protein too much, resulting in a mushy texture.

Perfecting the Vegetable Sauté

Sautéing the vegetables in the same skillet as the beef not only saves on cleanup but also incorporates those flavorful beef drippings into your veggie mix. Make sure to use medium-high heat; this will keep the vegetables vibrant and crisp rather than soggy. You want them to be tender, yet still have a slight crunch. Look for just a touch of golden coloring on the edges when they’re done. If your vegetables are sticking, a splash of water can help deglaze the pan.

Feel free to mix and match with seasonal or favorite vegetables. Zucchini and snap peas are excellent alternatives to consider, adding variety and nutrition. Should you choose to add higher-water content veggies, such as mushrooms, reduce the cooking time slightly to avoid excess moisture which would affect the sautéing process.

Ingredients

Gather the following ingredients to create this delightful dish:

Ingredients

1 lb lean beef (flank or sirloin)
2 cups bell peppers, sliced
1 cup broccoli florets
1 onion, sliced
3 cloves garlic, minced
2 tbsp soy sauce
1 tbsp olive oil
1 tsp black pepper
1 tsp paprika
Salt to taste

Make sure to have everything prepped and ready for a smooth cooking experience!

Instructions

Follow these steps to create your Lean High Protein Beef Dinner:

Marinate the Beef

In a bowl, combine the soy sauce, olive oil, black pepper, paprika, and a pinch of salt. Add the lean beef, making sure it's well coated. Let it marinate for at least 20 minutes for maximum flavor.

Prepare the Vegetables

While the beef is marinating, slice the bell peppers and onion, and prepare the broccoli florets. Set them aside.

Cook the Beef

Heat a skillet over medium-high heat. Add the marinated beef and sear on each side for about 3-4 minutes until browned. Transfer to a preheated oven at 400°F to finish cooking for another 10-15 minutes.

Sauté the Vegetables

In the same skillet, add the minced garlic, sliced peppers, onion, and broccoli. Sauté for 5-7 minutes until they are tender yet crisp.

Combine and Serve

Once the beef reaches your desired doneness, slice it thinly and mix it with the sautéed vegetables. Serve hot, garnished with herbs if desired.

Enjoy your nutritious and delicious meal!

Pro Tips

For extra flavor, consider adding a splash of lime juice just before serving. This dish pairs wonderfully with brown rice or quinoa for a balanced meal.

Make-Ahead and Storage Tips

This dish can be prepped in advance, making it a great option for busy weeknights. You can marinate the beef and chop the vegetables a day ahead. Just store the marinated beef in the fridge and keep the veggies in an airtight container to maintain freshness. When ready to cook, take them out to bring them to room temperature for about 15 minutes before starting to sauté. This helps achieve better cooking consistency.

If you're left with any leftovers, they store well in the refrigerator for up to three days. For longer storage, consider freezing the cooked mixture. Place it in a freezer-safe container, and it will keep well for up to three months. When reheating, do so gently on the stovetop to preserve the texture of the beef and vegetables.

Serving Suggestions

Serving this dish can be as versatile as the ingredients! For a low-carb option, you could serve it over a bed of cauliflower rice or alongside a crisp green salad. If you prefer a more filling meal, pair it with quinoa or brown rice, soaking up the delicious beef juices and soy sauce.

Garnishing with fresh herbs like cilantro or parsley can elevate the presentation and add a pop of freshness right before serving. Additionally, a squeeze of lime or lemon juice drizzled on top just before eating can brighten the flavors even more, making each bite more refreshing.

Questions About Recipes

→ Can I use another cut of beef?

Yes, you can use other lean cuts, like tenderloin or top round. Just adjust the cooking time accordingly.

→ Is this recipe gluten-free?

To make this dish gluten-free, replace soy sauce with tamari or coconut aminos.

→ Can I add more vegetables?

Absolutely! Feel free to incorporate your favorite vegetables such as zucchini or carrots for added nutrition.

→ How do I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet over medium heat before serving.