Steak & Sweet Potato
The straightforward one: a steak, a sweet potato, a head of broccoli. 42 grams of protein a serving, which makes it the second highest in the kit, and a good answer to the night you want real food without a recipe.
The straightforward one: a steak, a sweet potato, a head of broccoli. 42 grams of protein a serving, which makes it the second highest in the kit, and a good answer to the night you want real food without a recipe.
Makes 2 servings. Prep 5 min, cook 15 min.
150 g is the planner's default protein target. Work out yours from your weight and goal, free.
Timing is the only trick. The wedges take 30 minutes, longer than the card's cook time, so the oven goes on first and the steak comes out of the fridge at the same moment. Twenty minutes at room temperature is the difference between a steak that is grey at the edge and pink in the middle and one that is even all the way through.
The pan has to be genuinely hot, hotter than feels comfortable, and the steak goes in dry. Salt draws water to the surface, which is why it goes on when you flip rather than before. Three to four minutes a side for a two-centimetre sirloin lands at medium. Rest it five minutes on a board; cut early and the juice ends up on the board instead of in the meat.
The broccoli can be steamed or roasted on the tray with the wedges for the last ten minutes. Garlic butter over it at the end is where most of the fat on the card comes from, so it is also the easiest thing to trim. Sliced steak keeps three days and is good cold on a salad.
Steak & Sweet Potato is one of the 15 recipes in the Mise kit. Drop it into the seven-day grid and the Google Sheet adds its 42 g of protein to that day's total against your target; the ingredients roll into a shopping list sorted by aisle. Printable PDF (A4 and US Letter) included.
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