A glass bowl serving steak, broccoli & rice

Steak & broccoli protein pots

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Prep: 10 mins Cook: 9 mins

Easy

Serves 2

These protein pots feature steak with a tasty Japanese twist served with wholegrain rice and a zing of sushi ginger. Rustle them up in less than 20 minutes

Nutrition and extra info

  • Healthy
  • Gluten-free

Nutrition: Per serving

  • kcal385
  • fat10g
  • saturates4g
  • carbs38g
  • sugars2g
  • fibre9g
  • protein30g
  • salt0.8g
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Ingredients

  • 250g pack wholegrain rice mix with seaweed (Merchant Gourmet)
    Rice

    Rice

    r-eye-s

    Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

  • 2 tbsp chopped sushi ginger
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 4 spring onions, the green part finely chopped, the white halved lengthways and cut into lengths
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 160g broccoli florets, cut into bite-sized pieces
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 225g lean fat-trimmed fillet steak
    Steak

    Steak

    Stayk

    Steak is essentially a boneless thick or thin slice of red meat, cut across the grain of a large…

Method

  1. Tip the rice mix into a bowl and stir in the ginger, chopped onion greens and 4 tbsp water. Add the broccoli and the spring onion whites, but keep the onions together, on top, as you will need them in the next step. Cover with cling film, pierce with the tip of a knife and microwave for 5 mins.

  2. Meanwhile heat a non-stick frying pan and sear the steak for 2 mins each side, then set aside. Take the onion whites from the bowl and add to the pan so they char a little in the meat juices while the steak rests.

  3. Tip the rice mixture into 2 large packed lunch pots. Slice the steak, pile the charred onions on top and seal until you're ready to eat (see tip below).

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