Lean High Protein Beef Dinner

Name: Lean High Protein Beef Dinner
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 lb lean beef (sirloin or flank steak); 2 cups broccoli florets; 1 bell pepper, sliced; 1 medium onion, sliced; 2 cloves garlic, minced; 2 tablespoons soy sauce; 1 tablespoon olive oil; Salt and pepper to taste

Highlighted under: Healthy Home Cooking

I love whipping up this Lean High Protein Beef Dinner after a long day. The best part is how quick and healthy it is, giving me my protein boost without compromising on flavor. Combining lean cuts of beef with colorful vegetables makes for a nutritious and satisfying meal that is sure to please everyone at the table. Knowing I can enjoy a delicious dinner while also fueling my body makes this recipe a go-to for my weeknight cooking.

Created by

Holly James

Last updated on 2026-02-15T01:17:36.713Z

When I first experimented with this recipe, I wanted to create a dish that not only tasted amazing but also fit into my health-conscious lifestyle. I discovered that using lean beef enhances the protein content and leaves me feeling energized. The secret lies in searing the beef quickly to lock in the juices while maintaining its tenderness.

As I made this dish multiple times, I found that marinating the beef for even 30 minutes made a huge difference in flavor. The addition of colorful vegetables not only adds nutrients but also makes the dish visually appealing. I hope you enjoy making this powerhouse of a meal as much as I do!

Why You'll Love This Recipe
Packed with high-quality protein for muscle support
Bright, colorful veggies provide essential vitamins
Quick to make, perfect for weeknight dinners

Choosing the Right Cut of Beef

When preparing your Lean High Protein Beef Dinner, the choice of beef cut is crucial for achieving both flavor and tenderness. Sirloin and flank steak are ideal options due to their leanness and ability to absorb marinade flavors. If you're looking for an even leaner option, consider using top round or eye of round. These cuts provide a satisfying texture while maintaining a healthy profile. For the best results, always slice against the grain to ensure tender bites.

For marinating, incorporate soy sauce as it not only adds depth of flavor but also helps to tenderize the beef. Letting the beef marinate for at least 15 minutes is key; however, if time permits, extending this to 30 minutes or even several hours enhances the flavor even more. Just be mindful not to over-marinate as the soy sauce's saltiness can overpower the natural flavor of the beef.

Cooking Techniques for Vibrant Vegetables

To maintain the vibrant colors and nutrients in your vegetables, it’s important to not overcook them. Sautéing the onions and bell peppers for just 3-4 minutes will soften them slightly while keeping their crunch. I recommend using a large skillet for this step, as it provides adequate space for even heating and prevents steaming. If you'd like to add extra flavor, consider sprinkling in a pinch of red pepper flakes while cooking the vegetables.

When adding the broccoli to the skillet, cover it to trap steam, which helps it cook quickly and evenly. Aim for a vibrant green color while maintaining a tender-crisp texture, generally taking about 4-5 minutes. To check for doneness, pierce a floret with a fork; it should be easily penetrable but still firm. This method keeps your dish visually appealing and nutritious.

Ingredients

Gather these fresh ingredients for a wholesome meal!

Ingredients

1 lb lean beef (sirloin or flank steak)
2 cups broccoli florets
1 bell pepper, sliced
1 medium onion, sliced
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon olive oil
Salt and pepper to taste

Make sure to wash all vegetables thoroughly before use.

Instructions

Follow these steps for a perfect dinner!

Prepare the beef

Slice the lean beef against the grain into thin strips. Marinate with soy sauce, garlic, salt, and pepper for at least 15 minutes.

Cook the vegetables

In a large skillet, heat olive oil over medium-high heat. Add the onions and bell peppers; sauté for 3-4 minutes until slightly softened.

Cook the beef

Push the vegetables to the side of the skillet. Add the marinated beef strips and cook for about 5-7 minutes, stirring frequently until browned and cooked through.

Add broccoli

Add the broccoli florets into the skillet. Cover and cook for an additional 4-5 minutes until broccoli is tender but still bright green.

Serve

Taste and adjust seasoning if necessary. Serve your Lean High Protein Beef Dinner hot and enjoy!

Pair this dish with brown rice or quinoa for a complete meal.

Pro Tips

For extra flavor, add a splash of sesame oil just before serving.

Storage and Reheating Tips

If you have leftovers from your Lean High Protein Beef Dinner, store them in an airtight container in the refrigerator for up to three days. To maintain the texture of the vegetables, I recommend storing the beef and vegetables separately if possible. For longer storage, this dish can be frozen for up to three months. Just be mindful that broccoli may lose some of its color and crunch upon reheating after freezing.

When reheating, a skillet is preferable over a microwave, as it allows the beef and vegetables to regain some of their original texture. Heat on medium until warmed through, about 5-7 minutes, stirring occasionally. If the dish seems dry, a splash of soy sauce or a teaspoon of olive oil can reintroduce moisture and flavor.

Serving Suggestions and Variations

To elevate your Lean High Protein Beef Dinner, consider serving it over a bed of quinoa or brown rice. This adds not only texture but also additional fiber and nutrients. You can also top it with sesame seeds or sliced green onions for an added crunch and flavor boost. For a spicier kick, a drizzle of sriracha or a sprinkle of crushed chili flakes can liven up the dish significantly!

If you're looking to mix things up, feel free to substitute the vegetables with seasonal options. Zucchini, snap peas, or asparagus pair beautifully with beef and can be added in the same manner. Keep in mind that cooking times may vary slightly, so be sure to adjust based on the vegetables being used. This way, every week can feature a different delicious twist!

Questions About Recipes

→ Can I use a different type of meat?

Yes, chicken or turkey can also work well in this recipe.

→ How can I make it spicier?

Add red pepper flakes or a dash of hot sauce to the marinade.

→ Can I prep this ahead of time?

Absolutely! Marinate the beef a day in advance and store it in the fridge.

→ What can I serve with this dish?

It pairs wonderfully with brown rice, quinoa, or a light salad.