Lean grilled sirloin steak served with a colorful medley of roasted seasonal vegetables. A nutrient-dense, high-protein dish designed to support muscle health, digestion, and anti-inflammatory balance.
Preparation Time
- Prep time: 15 minutes
- Cooking time: 20–25 minutes
- Total time: 35–40 minutes
- Servings: 2
Ingredients
For the sirloin:
- 350 g (12 oz) beef sirloin steak
- 1 tablespoon extra virgin olive oil
- 1 teaspoon fresh rosemary or thyme, chopped
- 1 garlic clove, minced
- 1/2 teaspoon sea salt
- Freshly ground black pepper to taste
- Optional: squeeze of lemon juice after grilling
For the roasted vegetables:
- 1 medium zucchini, sliced
- 1 cup broccoli florets
- 1 small carrot, sliced thin
- 1/2 red bell pepper, chopped
- 1 tablespoon olive oil
- Sea salt and black pepper to taste
- Optional: 1/2 teaspoon turmeric or smoked paprika
Instructions
- Preheat oven to 400°F (200°C).
- Season the vegetables with olive oil, salt, pepper, and any optional spices. Spread evenly on a baking sheet and roast for 20–25 minutes, stirring once.
- Prepare the sirloin: Rub steak with olive oil, garlic, herbs, salt, and pepper.
- Grill the steak over medium-high heat for 4–5 minutes per side (for medium doneness), or to your preference. Let rest 5 minutes before slicing.
- Serve sliced sirloin over or alongside roasted vegetables.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~360 kcal |
| Protein | ~32 g |
| Fat | ~22 g (mostly unsaturated) |
| Carbohydrates | ~10 g |
| Fiber | ~4 g |
| Iron | ~25% DV |
| Vitamin C | ~70% DV |
| Vitamin A | ~50% DV |
| Zinc | ~35% DV |
| Magnesium | ~15% DV |
Health Benefits
1. Muscle support and energy metabolism
Sirloin provides complete protein, iron, and vitamin B12, which are essential for tissue repair and red blood cell function.
Reference: Phillips SM. (2016). Dietary protein for athletes and active people. Nutrition Today.
2. Anti-inflammatory and antioxidant defense
Roasted vegetables like broccoli, bell peppers, and carrots are high in polyphenols, beta-carotene, and vitamin C, which combat oxidative stress.
Study: Liu RH. (2004). Potential synergy of phytochemicals in fruits and vegetables. Journal of Nutrition.
3. Supports heart and digestive health
Olive oil and vegetables deliver monounsaturated fats and prebiotic fiber, improving cholesterol levels and gut flora.
Source: Estruch R et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. NEJM.
Tips for Best Results
- Let steak rest after grilling to retain juices.
- Cut vegetables evenly for uniform roasting.
- Preheat the grill properly for better searing and flavor.
- Add fresh lemon or herbs after cooking to brighten the dish.
- Customize veggies: try cauliflower, eggplant, or asparagus based on seasonality.
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