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Meal Prep Steak Foil Packets

Published June 24, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

keto-steak-foil-packets
<article itemscope itemtype="http://schema.org/Recipe"> <section itemprop="description"> <p>Meal prepping is a great way to ensure you’re able to eat healthy even during the busiest of weeks. But sometimes it can seem like quite a chore. Cooking all those batch meals certainly takes over the kitchen. And that cleanup! But never fear—aluminum foil is here! Wrapping ingredients in foil means you don’t dirty a baking dish <i>and</i> you have perfectly pre-portioned servings for the week ahead.</p> </section> <section> <header>Awesome Asparagus </header> <p>Did you know that asparagus is a member of the lily family? That’s right: the long, slender veggie is a cousin to some beautiful flowers! It’s magnificent in its own way, though: nutritionally! Asparagus is chock-full of both insoluble and soluble fiber. These fill you up and promote healthy digestion. As a powerful prebiotic, asparagus helps your good gut bacteria flourish. In turn, they generate essential vitamins to enhance your skin, hair, nails, and joints; create healthy blood cells; and boost your immunity.</p> </section> <section> <header>Layers of Love</header> <p>Onions are one of the unsung heroes of the kitchen. They’re often ignored, used simply as a base for highlighting fancier ingredients. But the smell of sizzling onions can make any mouth water! Their potent flavor comes from equally potent nutrients. Onions are especially full of B vitamins like folate and pyridoxine. These improve your metabolism, red blood cell count, and nerve function. The strong antioxidants in onions may also reduce your risk of certain cancers by up to 15%.</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <header itemprop="name">Meal Prep Steak Foil Packets</header> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 15 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 20 minutes</span> <span> <meta itemprop="recipeYield">Serves: 6</span> </div> <div class="sub-head">Ingredients:</div> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">2 tablespoons olive oil</li> <li itemprop="recipeIngredient">2 pounds top round steak, cut into bite-sized pieces</li> <li itemprop="recipeIngredient">1 teaspoon dried basil</li> <li itemprop="recipeIngredient">1 teaspoon dried thyme</li> <li itemprop="recipeIngredient">1 teaspoon dried rosemary</li> <li itemprop="recipeIngredient">1 teaspoon lemon juice</li> <li itemprop="recipeIngredient">&frac12; teaspoon lemon-pepper seasoning</li> <li itemprop="recipeIngredient">4 cloves garlic, minced</li> <li itemprop="recipeIngredient">1 medium cauliflower, cut into florets (about 2 cups)*</li> <li itemprop="recipeIngredient">1 large broccoli, cut into florets (about 4 cups)*</li> <li itemprop="recipeIngredient">1 bundle of asparagus (about 12 spears), trimmed of woody ends and cut into bite-sized pieces</li> <li itemprop="recipeIngredient">1 large onion, sliced</li> </ul> <hr class="divider-50 divider-medium"> <div class="sub-head">Instructions:</div> <ol itemprop="recipeInstructions"> <li>Preheat the oven to 400&deg;F. Alternatively, prep your grill for medium-high heat. <li>In a zip-top bag or a container with a tight-fitting lid, whisk together the olive oil, basil, thyme, rosemary, lemon-pepper seasoning, lemon juice, and garlic. Add the steak and toss to coat. <li>Refrigerate at least 2 hours (overnight is even better) to allow the steak to marinate. <li>Heat a large skillet over medium-high heat. Add the steak in a single layer and pour all the marinade over. Sear briefly on all sides, about 30 seconds per side. Remove the steak to a plate; save the pan juices. <li>Do not return the pan to the heat. Add the cauliflower, broccoli, asparagus, and onion to the warm pan. Toss the vegetables in the pan with the reserved juices, coating them well. <li>Place a large sheet of aluminum foil, about 9x13”, on a flat work surface. Place 1-2 large spoonfuls of vegetables in the center of the foil. Top with 1/6 of the steak. Sprinkle with extra lemon-pepper seasoning if desired. <li>Fold the short sides of the foil up to meet at the top, then roll them together to form a seal. Fold the long sides in to meet and close the packet. Don’t roll too tightly—there should still be some air inside the packet. <li>Repeat steps 6 and 7 with the remaining meat and vegetables; you should get 6 packets total. <li>Bake your packets for 15-20 minutes or place on the pre-heated grill for 18-20 minutes over indirect heat. <li>Remove packets from oven, open carefully to avoid escaping steam, and enjoy!</li> </ol> <p>*Note: You can also use a bag of frozen mixed broccoli and cauliflower florets that you’ve brought to room temperature. It’s not necessary to fully defrost them, but if they’re still slightly frozen you may need to add additional cooking time.</p> </section> </article>
Nutrition Facts

Serves 1


Calories

431


Amount Per Serving

Total Fat

18.5 g

Sodium

143 mg

Carbohydrate

13.7 g

Sugar

5 g

Dietary Fiber

5.4 g

Protein

52.7 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

431


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

18.5 g

Sodium

143 mg

Carbohydrate

13.7 g

Sugar

5 g

Dietary Fiber

5.4 g

Protein

52.7 g

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