This simple recipe brings together the best of plant and animal-based foods to create a nutrient-dense, high-protein meal.
The steak provides the majority of the calories and protein along with plenty of choline, iron, phosphorus, selenium, potassium and zinc, as well as vitamins B3 and B6.
Broccoli adds vitamin C, and parsley fills in the vitamins A and K1. Sunflower seeds provide a range of minerals, including copper, magnesium and manganese.
Scorecard
- Diet Quality Score = 83%
- Satiety Index Score = 67%
- Protein % = 53%
- P:E ratio = 2.4
Macros
One serve provides 600 calories, 68 g protein, 32 g fat, and 9 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 4
- 800 g rump steak
BROCCOLI SALAD
- 400 g broccoli, finely chopped
- 80 g parsley, finely chopped
- 4 tbsp sunflower seeds
- 1 tsp Dijon mustard
- 4 tbsp olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Directions
- Combine salad ingredients and toss till evenly coated.
- Set aside, leaving time for the vinegar to soften the raw broccoli.
- Heat a non-stick fry pan to medium/high heat, add in the steak, cook for 4 minutes, flip and cook a further 4 minutes; remove from pan and rest for 10 minutes.
- Use a sharp knife to slice the steak very thinly.
- Plate up and sprinkle with salt and pepper to taste.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
