Seared Lean Beef Steak Skillet with Broccoli and Bell Pepper
Tender strips of lean beef steak seared with crisp broccoli florets and sweet red bell peppers in a garlic ginger tamari sauce. A fast, nutrient-dense skillet dish high in iron and protein.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Place a large cast-iron skillet or non-stick…
- 01
Place a large cast-iron skillet or non-stick…
Place a large cast-iron skillet or non-stick pan over medium-high heat on the stove, setting the temperature to 400°F (200°C).
Tap card to mark done - 02
Pat the lean beef steak dry with…
Pat the lean beef steak dry with paper towels and chop it into bite-sized 1-inch (2.5cm) strips.
Tap card to mark done - 03
Add olive oil to the hot skillet
Add olive oil to the hot skillet, tilting the pan so the bottom is evenly coated.
Tap card to mark done - 04
Place the beef strips into the hot…
Place the beef strips into the hot pan in a single layer and sear without moving for 2 minutes until a deep brown crust forms.
Look for: a deep brown crust forms
Tap card to mark done - 05
Turn the beef strips over and cook…
Turn the beef strips over and cook for 1 additional minute, then transfer the meat to a clean plate and set aside to rest.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add the broccoli florets
Add the broccoli florets, chopped red bell pepper, minced garlic clove, and grated ginger root directly into the same pan.
Tap card to mark done - 07
Saute the vegetables for 3 to 4…
Saute the vegetables for 3 to 4 minutes until the broccoli turns vibrant bright green and becomes crisp-tender when pierced with a fork.
Look for: the broccoli turns vibrant bright green and becomes crisp-tender when pierced with a fork
Tap card to mark done - 08
Return the cooked beef and any accumulated…
Return the cooked beef and any accumulated plate juices to the skillet, then pour in the tamari.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Toss all ingredients together for 1 minute…
Toss all ingredients together for 1 minute until warmed through and evenly coated in sauce.
Look for: warmed through and evenly coated in sauce
Tap card to mark done - 10
Transfer the meal directly to a warm…
Transfer the meal directly to a warm serving plate and enjoy immediately. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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