High Protein Peppercorn Beef Potato Bowl Meal Prep

Steps

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1. 1
   Prepare the potatoes by halving or quartering them into uniform pieces. If desired, soak them in cold water to rinse off surface starch.
   ▶ ≈0:16
2. 2
   Toss the potatoes with dried thyme, dried rosemary, a pinch of salt, cracked black pepper, and 1 tablespoon of olive oil until evenly coated.
   ▶ ≈0:40
3. 3
   Cook the potatoes in an air fryer at 190°C (375°F) for 18–20 minutes, or in an oven at 200°C (400°F) for 20–25 minutes, stirring halfway through, until crisp and golden.
   ▶ ≈1:07
4. 4
   Halve and peel a small brown or yellow onion, then dice it into small pieces. Trim any excess flesh from the root end.
   ▶ ≈1:27
5. 5
   Roughly mince 2 garlic cloves into small-to-medium pieces, or grate them.
   ▶ ≈1:44
6. 6
   Remove the kale leaves from their stems and tear any large leaves into uniform bite-sized pieces.
   ▶ ≈2:11
7. 7
   Slice the steak against the grain into thin strips. For easier slicing, chill the meat for about 30 minutes beforehand to firm it up.
   ▶ ≈2:42
8. 8
   Place the steak in a large bowl, season with salt (omit black pepper as it will be added to the sauce), and toss to combine.
   ▶ ≈3:10
9. 9
   Heat about 2 teaspoons of olive oil in a pan over high heat. Once hot, sear the steak in batches for about 2 minutes on each side until golden brown, avoiding overcrowding. Remove and set aside, reserving the meat juices in the pan.
   ▶ ≈3:31
10. 10
    In the same pan, add 2 teaspoons of olive oil over medium-high heat. Add the kale, sea salt, and black pepper, sautéing for 2–3 minutes until it begins to wilt. Add about 1 tablespoon of water, cover, and steam for about 1 minute. Uncover, stir, and once the kale is tender and has absorbed the steak flavour, remove from heat.
    ▶ ≈4:05
11. 11
    Add 1 tablespoon of olive oil to the same pan over medium-high heat. Sauté the diced onion with a pinch of salt for 2–3 minutes until golden brown.
    ▶ ≈5:06
12. 12
    Add the minced garlic and cook for about 1 minute, stirring regularly, until fragrant and nutty.
    ▶ ≈5:21
13. 13
    Add the crushed black and green peppercorns, stir to combine and break up any clumps, and toast for about 30 seconds—be careful not to inhale the fumes.
    ▶ ≈5:37
14. 14
    Pour in 1/2 cup of beef stock, stirring to deglaze the pan and incorporate all the flavours. Simmer for about 2 minutes to concentrate the sauce.
    ▶ ≈5:44
15. 15
    If using high protein yogurt, remove from heat before stirring it in to prevent it from curdling. If using low fat cream, add it directly and continue cooking, stirring to combine, for 2–3 minutes until the sauce thickens.
    ▶ ≈6:04
16. 16
    Remove from heat, stir in 1 teaspoon of Worcestershire sauce and all the resting juices from the cooked beef. Mix until everything is well combined. For a thicker sauce consistency, return to high heat and reduce further if desired.
    ▶ ≈6:28
17. 17
    Portion the meal into 5 containers by adding the crispy potatoes on one side, steak on the other, and using the kale to separate them in the middle. Spoon the peppercorn sauce over the steak.
    ▶ ≈6:55
18. 18
    Allow the containers to cool for 15–20 minutes before covering. Refrigerate for up to 4 days or freeze for up to 3 months. Reheat in a microwave for about 3 minutes until hot throughout.
    ▶ ≈7:24