Dinner: Chuck Steak w/ Zucchini Noodles & Roasted Broccoli

PSA: All of my recipes will be made for two people but I'll give the macros for both individual portions and complete portions. 

        After a long day of housework, studying for my licensing exam in social work and doing laundry, when the hubby called on the way home I completely forgot to figure out what I was making us for dinner (oops ():P).  I quickly hung up the phone and started to raid my refrigerator! I knew I was making steak since I marinated it the night before. I just needed to figure out what was going to accompany the steak. With that being said, zucchini noodles and roasted broccoli sounded easy to prepare! The meal took a total of 40 minutes to complete from start to finish.

Prep Time: 10 minutes
Bake Time: Broccoli: 35 minutes, Zucchini: 15 minutes, Steak: 8-10 minutes
Total Time: 40 minutes

Zucchini Noodles

Ingredients:
1 Zucchini
1 Tablespoon of Fleischmann's Pareve Butter
1/2 Cup of Manischewitz Vegetable Broth

Step 1:
Use a peeler to make ribbons out of zucchini. To make ribbons, peel the zucchini as you would the skin. Stop when you reach the seeds.

Step 2:
In a medium sauce pan, combine:
1 Tablespoon of Fleischmann's Pareve Butter
1/2 Cup of Manischewitz Vegetable Broth
Medium Heat.

Step 3:
Once butter is melted, add the zucchini ribbons and whatever seasonings you choose. I chose garlic powder, onion powder, black pepper, and Italian seasoning.
Mix all of the ingredients together.
Make sure zucchini is completely submerged in the vegetable broth. 

Let the noodles cook for about 15 minutes, stirring occasionally.


The macros for this full portion are: 9 grams of fat, 4.5 grams of net carbs and 0 grams of protein. If you were to eat half of this, the macros would be: 4.5 grams of fat, 2.25 grams of net carbs and 0 grams of protein. This is a good side dish!


Roasted Broccoli

Step 1:
Pre heat the oven to 400 degrees.
Measure out 2 cups of uncooked broccoli.
Place 2 cups of uncooked broccoli onto parchment paper. Place it on a baking sheet.

Step 2:
Drizzle 1 tablespoon of olive oil onto the broccoli.
Add garlic powder, onion powder, and black pepper for seasoning.
Place broccoli into the oven for about 35-40 minutes.
Take broccoli out if you want it firmer.



The macros for this full portion are: 14 grams of fat, 2 grams of net carbs and 6 grams of protein. If you were to eat half of this, the macros would be: 7 grams of fat, 1 gram of net carbs and 3 grams of protein. This is a good side dish as well!

 Chuck Steak 10 oz

Step 1:
I marinated the steak in Kikkoman teriyaki sauce the night before.
Pour out the marinade.
Dry the steak with a paper towel.
Sear steak on a large pan, preferably a cast iron skillet.






The macros for this full portion are: 26 grams of fat, 1 grams of net carbs and 90 grams of protein. If you were to eat half of this, the macros would be: 13 grams of fat, .5 grams of net carbs and 45 grams of protein (The marinade was 1 carb already factored into both macros).

Dinner Complete!
5 ounces of chuck steak
1/2 cup of zucchini noodles
1 cup of roasted broccoli
 

Make sure you add fat to your meal whenever possible! 

With keto you want to make sure your intake of fat is greater than your protein intake. Especially with this meal, you would want to add as much fat as possible since it is heavy on the protein side. 

Some fat add ins can be more butter, more oil, or even frying the steak in coconut oil! 

If you go with this meal, your later night snacks should be higher in fat and lower in protein, such as nuts to compensate for the extra protein.