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I bought all the ingredients to make this for just under $33.
True, I did have a few of these items on hand, but you might also have pantry staples like butter salt and pepper lying around.
Time to put them to use.
This recipe for Black pepper beef with lemon-turmeric rice and charred broccoli is adapted from a dish I served at Seasoned Catering recently. My meal delivery clients loved it, but I wanted to adjust the formula to make it a high-protein meal.
Here's the breakdown for each 5-serving portion in this recipe:
Calories: 732
Protein: 47g
Carbs: 46g
Fat: 42g
Black pepper beef with lemon-turmeric rice and charred broccoli
Black pepper beef with lemon-turmeric rice and charred broccoli
I used a 2-lb roast of beef top round for the protein.
Now here's the thing about roasting a large piece of meat:
You gotta let it come to room temperature before you start cooking it. That's because it won't cook evenly if you throw it in the pan while it's still cold. The center won't have enough time to cook before the rest of it is overcooked.
And the same goes for letting it rest before you slice it. The liquids need time to re-absorb after the meat comes out of the oven.
This post contains affiliate links
My rule for resting meat is: Rest 20 minutes before slicing for each pound of meat. So, for this 2-lb roast, I let it rest for 40 minutes. Then I dice the meat before portioning.
We need a starch, so I'm going with steamed turmeric rice. But I hate to waste the delicious buttery pan drippings from cooking the beef, so I tossed it into the pot to steam the rice.
Of course, I didn't forget the vegetables - gotta have those. For this dish, I tossed some broccoli with salt and olive oil, and charred it under the broiler.
Garnish? Check. This dish is rounded out with sweet, pickled red onions, and a wedge of lemon (just to lighten things up.)
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Recipe: Black pepper beef with lemon-turmeric rice and charred broccoli
Cooking time: 90 minutes
Makes 5 portions
Ingredients
Click the blue links to buy product on Amazon Fresh
32 oz Beef top round roast https://amzn.to/4apOqFy (order 2 lbs total)
kosher salt (to taste) https://amzn.to/3K38OBM
2 tsp ground black pepper https://amzn.to/3V2JZfx
1/2 cup butter https://amzn.to/3wNF5JR
1 sprig rosemary. https://amzn.to/3wNF8W3
2 cups basmati rice (rinsed) https://amzn.to/3wNF8W3
2 tsp turmeric https://amzn.to/4akS6IM
1 bay leaf. https://amzn.to/3K6OijD
1 medium head broccoli, cut into 1-inch pieces https://amzn.to/4anQmOR
2 Tbsp olive oil https://amzn.to/3V5UI8U
1/2 red onion, sliced thin https://amzn.to/3wv1awZ
1/2 cup agave syrup. https://amzn.to/3WHqOco
1/2 cup red wine vinegar https://amzn.to/3yxON3v
2 lemons, quartered https://amzn.to/4dNJcqi. (order 2 each)
DIRECTIONS:
FOR THE BEEF:
PREHEAT YOUR OVEN TO 425 DEGREES. SEASON THE BEEF GENEROUSLY WITH SALT AND PEPPER ON ALL SIDES.
PLACE A SAUTE PAN ON THE STOVE, AND POUR IN 1 TBSP OF OLIVE OIL. WHEN THE PAN IS SMOKING HOT, PLACE THE BEEF IN. TURN THE BEEF TO BROWN ALL SIDES, AND PLACE IT IN THE OVEN TO COOK FOR 20 MINUTES.
REMOVE THE BEEF FROM THE OVEN, AND PLACE IT BACK ON THE STOVETOP ON HIGH HEAT. ADD THE BUTTER AND ROSEMARY TO THE PAN, AND BASTE THE MEAT WITH A SPOON FOR 1 MINUTE. RESERVE THE LIQUID IN THE PAN FOR COOKING THE RICE.
TRANSFER THE MEAT TO A CUTTING BOARD AND INSERT A MEAT THERMOMETER. IF IT IMMEDIATELY READS 110 DEGREES OR ABOVE, IT'S DONE COOKING. IF IT'S UNDER 110 DEGREES, RETURN IT THE OVEN TO COOK LONGER.
LET THE MEAT REST FOR AT LEAST 40 MINUTES BEFORE DICING INTO 1/4 INCH CUBES.
FOR THE PICKLED ONIONS:
IN A SAUCEPAN, POUR 1/2 CUP AGAVE SYRUP, 1/2 CUP RED WINE VINEGAR, AND 1/2 CUP WATER. WHEN IT COMES TO A BOIL, ADD THE SLICED ONIONS. LET THE MIXTURE RETURN TO A BOIL, AND COOK FOR 2 MINUTES BEFORE POURING IT OUT INTO A BOWL. SET ASIDE.
FOR THE TURMERIC RICE:
PLACE THE RICE IN A SAUCEPAN OR A RICE COOKER, AND ADD 4 CUPS WATER, PLUS THE TURMERIC, BAY LEAF, SALT TO TASTE, AND RESERVED BEEF COOKING JUICES. SET IT ON HIGH HEAT, AND PLACE SOMETHING HEAVY ON TOP OF THE PAN TO KEEP IT SEALED. WHEN IT COMES TO A BOIL, TURN THE HEAT TO LOW, AND LET IT COOK FOR 15 MINUTES.
SET THE RICE ASIDE, AND LET IT STEAM OFF THE HEAT FOR 20 MINUTES. WITH A FORK, GENTLY TRANSFER THE RICE TO ANOTHER CONTAINER TO COOL.
FOR THE BROCCOLI:
SET YOUR OVEN TO THE HIGH BROIL SETTING. IN A BOWL, TOSS THE BROCCOLI FLORETS WITH SALT TO TASTE AND 1 TBSP OLIVE OIL. POUR IT OUT ONTO A SHEET PAN, AND PLACE ON THE TOP-MIDDLE RACK OF THE OVEN UNDER THE BROILER. WHEN THE'YRE NICELY CHARRED, REMOVE AND SET ASIDE.
TO PLATE:
TO FINISH, DIVIDE THE RICE EVENLY BETWEEN THE FIVE CONTAINERS. REPEAT WITH THE BEEF AND THE BROCCOLI. GARNISH EACH DISH WITH THE PICKLED ONIONS. SEAL THE CONTAINERS, AND STORE IN THE FRIDGE UNTIL YOU'RE READY TO REHEAT IN THE MICROWAVE.
