Quick Beef & Broccoli Grain Bowls
This post is a collaboration with Beef. It’s What’s for Dinner. managed by NCBA, a contractor to the Beef Checkoff. I received compensation, but all opinions are my own.
It’s back-to-school at our house for both the kids and me! Yep, my kids started back the second week of August, and I welcomed back college students to my classes five days later. Madeline (age 15) and Griffin (age 12) each started new schools, so we’ve been figuring out what this means for homework, activities, and schedules. However, there’s one thing that hasn’t changed and that’s my need for quick family dinners. I’m talking about ones that I know my kids will eat but also deliver the nutrients their preteen and teen bodies need.
When the kids were in preschool, the meals and snacks that I planned were pretty much all they ate (minus that lollipop when we went to the bank and occasional treats at birthday parties). But as kids grow and mature, they start making more of their own choices and decisions about food. This is a normal part of development, but I admit it’s been hard for me as a mom and dietitian to realize that I don’t have as much control or influence over what Madeline and Griffin eat at school for snack and lunch now that they’re in middle and high school.
Sure, I buy healthier snack and drink options for them to pack, and I encourage them to make good choices I the cafeteria. I’m also a big proponent of them packing dinner leftovers for them to take to school the next day. But as a parent, you’re relying on your preteen or teen’s judgement and decision-making at snack and mealtimes among peers. I know there are probably days when they get too much junk and too little of the good stuff, so what’s a parent to do when it comes to teen nutrition? How do I ensure my kids are getting what they need to support the rapid growth and development happening at their ages?
My solution is to make sure meals at home are packed full of key nutrients, particularly ones that adolescents really need like iron, zinc, calcium, and B vitamins like B12, folate, and thiamin. Did you know that adolescents often have nutrient needs that are equivalent or higher than what adult needs for many of these during this period of development? This is due to the rapid growth and development that occurs, and a chronic lack of any of these nutrients can impact growth and physical health, as well as brain development and mental health.
Quick Beef & Broccoli Grain Bowls are a new favorite meal at our house, and they’re a good source of iron, zinc, and B vitamins – oh, and of course protein! And this dish gets bonus points in my gradebook because the high vitamin C content of the broccoli enhances the absorption of iron in the beef. The broccoli and whole grains also boost fiber intake and other key nutrients we all need.
I usually plan one to two meals a week featuring lean beef on our weekly dinner menu. Selfishly, I love how quick lean Ground Beef, Flank Steak, and Sirloin cuts cook on school night. But, more importantly, lean beef is a surefire way to make sure my kids are getting key nutrients they need to stay healthy. Give these Quick Beef & Broccoli Grain Bowls a try at your house and let me know what you think!
Want more recipes using lean beef? Check out these lunch box favorites and 30-minutes or less dinners from Beef. It’s What’s For Dinner.
To learn more about beef’s unique nutrient package and role in healthy dietary patterns, visit www.beefitswhatsfordinner.com.
QUICK BEEF & BROCCOLI GRAIN BOWLS
Serves 4
Two packages of a ready-to-heat quinoa and brown rice blend make this dish come together in a snap. If desired, you can substitute another type of ready-to-heat whole grain, or you can cook your own. You can also use frozen broccoli florets in place of fresh if in a pinch. If using frozen, you may need to cook the broccoli an additional 1 to 2 minutes. Decrease the water added in Step 4 to 1 tablespoon if the frozen broccoli releases noticeable moisture while cooking.
Ingredients
7 tablespoons low-sodium soy sauce or gluten-free tamari
1 tablespoon rice wine vinegar
1 tablespoon brown sugar
2 teaspoons minced garlic
2 teaspoons minced ginger or ginger paste
2 teaspoons cornstarch
1 (1-pound) strip loin or top sirloin, thinly sliced
2 (8.5 to 8.8 oz) pouches ready-to-heat quinoa and brown rice mix (about 3 cups)
½ cup matchstick carrots
2 green onions, chopped (green part only)
Avocado oil cooking spray
1 ½ tablespoons sesame oil, divided
1 (12-oz) pkg broccoli florets, cut into smaller florets if needed (about 5 cups)
2 tablespoons water
Toasted sesame seeds (optional)
Method
Combine soy sauce, vinegar, brown sugar, garlic, ginger, water, and cornstarch in a small bowl to make the marinade. Place beef slices in a medium bowl or dish; add 3 tablespoons of marinade, tossing to coat beef. Let stand 5 to 10 minutes. (Reserve remaining marinade to use later in step 4.)
While the steak marinates, heat quinoa and brown rice blend according to package directions. Carefully empty pouches into a mixing bowl. Stir in carrots and green onions. Cover and set aside until ready to serve.
Heat ½ tablespoon oil in a large skillet lightly coated with cooking spray over medium-high heat. Remove steak from marinade. Discard any remaining marinade used for steak. Cook steak in hot oil 2 minutes or until browned, stirring occasionally. Remove steak from skillet.
Add 1 tablespoon oil to skillet. Cook broccoli in hot oil 4 minutes or until crisp-tender, stirring frequently. Add 2 tablespoons of water to the reserved marinade and whisk to combine. Add to pan and cook 1 minute. Return steak to pan; cook 1 minute or until cooked to an internal temperature of 145 degrees F as measured by a meat thermometer.
Divide grain-carrot mixture among 4 bowls. Top each evenly with steak and broccoli mixture. Sprinkle with toasted sesame seeds if desired.
Tip: Place the steak in the freezer for 10 to 20 minutes before preparing to make slicing thin strips super easy!
Nutrition
Nutrition per Serving (1 bowl): 415 Cal | 14g Fat (3.5g Sat) | 30g Protein | 42g Carb, 5g Fiber, 6g Sugar (2g Added Sugar) | 510mg Sodium