Pan-Seared Sirloin Steak with Buttered Steamed Broccoli
Tender grass-fed sirloin steak pan-seared to perfection and paired with fresh, butter-steamed broccoli. A simple, nourishing high-protein meal made with clean whole food staples.
Prep
5 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
5 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Leftovers store well in an airtight container in the refrigerator for up to 3 days.
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 11 steps complete
Next: Remove the sirloin steak from the refrigerator…
- 01
Remove the sirloin steak from the refrigerator…
Remove the sirloin steak from the refrigerator 15 minutes before cooking to bring it closer to room temperature.
Allow: 15 minutes
Tap card to mark done - 02
Pat the steak thoroughly dry with paper…
Pat the steak thoroughly dry with paper towels on both sides and season evenly with salt.
Tap card to mark done - 03
Cut the broccoli florets into bite-sized pieces
Cut the broccoli florets into bite-sized pieces.
Tap card to mark done - 04
Heat a heavy skillet or cast-iron pan…
Heat a heavy skillet or cast-iron pan over medium-high heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 05
Add half of the butter to the…
Add half of the butter to the skillet, letting it melt and sizzle.
Tap card to mark done - 06
Place the steak in the skillet and…
Place the steak in the skillet and sear undisturbed for 3 to 4 minutes until a deep brown crust forms.
Look for: a deep brown crust forms
Tap card to mark done - 07
Flip the steak and sear the second…
Flip the steak and sear the second side for an additional 3 to 4 minutes, reaching an internal temperature of 135°F (57°C) for medium-rare or 145°F (63°C) for medium.
Allow: 3 to 4 minutes
Tap card to mark done - 08
Transfer the steak to a plate and…
Transfer the steak to a plate and let it rest for 5 minutes before slicing.
Allow: 5 minutes
Tap card to mark done - 09
Add 2 tablespoons (30ml) of water and…
While the steak rests, add 2 tablespoons (30ml) of water and the broccoli florets to a small saucepan, cover, and steam over medium heat for 4 minutes until tender-fork crisp and bright green.
Look for: tender-fork crisp and bright green
Tap card to mark done - 10
Drain any remaining water from the broccoli
Drain any remaining water from the broccoli, toss with the remaining butter, and season with a pinch of salt.
Tap card to mark done - 11
Slice the steak against the grain and…
Slice the steak against the grain and serve immediately alongside the warm buttered broccoli.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download