American🥩 Meat

High Protein Cajun Steak Bowls

Name: High Protein Cajun Steak Bowls
Total time: 40 min
Yield: 5 servings
Cuisine: American
Ingredients: 750 g lean steak; 1 tbsp olive oil; 1 tbsp unsalted butter; 1 tbsp smoked paprika; 1 tsp onion powder; 1 tsp garlic powder; ½ tsp dried oregano; ½ tsp chilli powder; ~1 tsp salt; ~½ tsp black pepper; 800 g sweet potato, peeled and chopped; ½ cup skim milk; 300 g broccolini, green beans or kale; 2 garlic cloves, minced; ¼ lemon juice; ¼ cups beef stock; 1 tsp Dijon mustard; 1 tsp Worcestershire sauce

⏱ 40 min🍽 Serves 5

A balanced, nutrient-dense meal prep featuring tender Cajun-seasoned seared steak bites, creamy sweet potato mash, and garlicky broccolini. High in protein and low in calories, perfect for fitness and weight loss goals. Easy to store and reheat for the week.

High-proteinLow-cal

Adapted from a video by Chef Jack Ovens

High Protein Cajun Steak Bowls For Meal Prep

Watch on YouTube

Ingredients

lean steak750 g
olive oil1 tbsp
unsalted butter1 tbsp
smoked paprika1 tbsp
onion powder1 tsp
garlic powder1 tsp
dried oregano½ tsp
chilli powder½ tsp
salt~1 tspest.
black pepper

Steps

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1
Prepare sweet potatoes: peel and chop into even-sized pieces. Place in a large pot, cover with cold salted water by about an inch, bring to a boil on high heat, and simmer for 15–18 minutes until tender.
2
Prepare broccolini: trim woody ends and chop into thirds. Set a pot of water to boil for blanching. Crush and mince garlic cloves, and cut a quarter of lemon, removing any seeds.
3
Prepare steak: pat completely dry, slice against the grain into even-sized cubes, and trim excess fat. Toss in a bowl with smoked paprika, onion powder, garlic powder, dried oregano, chilli powder, salt, and pepper, ensuring all pieces are well coated.
4
Once sweet potatoes are fork-tender, drain and return to the pot. Add unsalted butter, skim milk, salt, and pepper. Mash until smooth, tasting and adjusting seasoning as desired.
5
Blanch prepared broccolini in boiling water for about 2 minutes until softened but still bright green. Drain well.
6
Heat a pan over medium-high heat, add olive oil, and cook minced garlic for a couple of minutes until fragrant and lightly colored. Add blanched broccolini and toss for about 2 minutes. Season with salt and pepper, squeeze lemon juice over, and set aside.
7
In the same pan heated until smoking over medium-high heat, add olive oil. Working in batches to avoid crowding, sear the seasoned steak pieces for 2–3 minutes per side until golden and charred, flipping regularly. Once all batches are cooked, return them to the pan with unsalted butter, stir for about 30 seconds until the butter melts and coats the steak in a glossy finish.
8
Portion into five 750 ml containers: add a scoop of sweet potato mash to one side, garlic lemon broccolini in the middle, and seared steak bites on the opposite side. To make the optional pan sauce: deglaze the same pan with beef stock, Dijon mustard, and Worcestershire sauce, simmer for 1–2 minutes, then whisk in butter until glossy. Drizzle sauce over steak or serve separately. Store in the fridge for up to 4 days or freeze for up to 3 months. Reheat in the microwave for about 3 minutes until hot.

High Protein Cajun Steak Bowls

Ingredients

Steps

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