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Rosemary Garlic Beef with Roasted Brussels Sprouts – A Savory Delight Weight Loss Recipe

Last Updated on January 3, 2025 by Arif Chowdhury

If you’re on the hunt for a delicious, satisfying meal that aligns with your weight loss goals. Rosemary Garlic Beef with Roasted Brussels Sprouts is a fantastic choice that combines tender, juicy beef steak with the earthy goodness of roasted Brussels sprouts, all infused with aromatic garlic and fresh rosemary.

This dish not only tantalizes your taste buds but also serves as a powerhouse of nutrition. Let’s dive into the details of this flavorful recipe and explore its health benefits!

Why Choose Rosemary Garlic Beef with Roasted Brussels Sprouts?

A Nutritional Powerhouse

This recipe brings together two star ingredients: beef and Brussels sprouts. Beef, particularly lean cuts, is an excellent source of high-quality protein, essential for muscle building and repair.

A 3-ounce serving of lean beef provides around 25 grams of protein and important nutrients like iron and zinc.

Brussels sprouts, on the other hand, are tiny nutritional dynamos. They are low in calories—only about 38 calories per cup—and high in fiber, which can help you feel full longer. Plus, they are rich in vitamins C and K, both crucial for immune health and bone strength.

Weight Loss Friendly

Research indicates that incorporating lean protein into your meals can enhance satiety. A study published in the American Journal of Clinical Nutrition found that individuals who consumed higher protein diets reported feeling fuller and ultimately reduced their caloric intake.

By combining protein-rich beef with fiber-filled Brussels sprouts, this dish is designed to keep you satisfied without derailing your weight loss efforts.

Ingredients You’ll Need

Before we roll up our sleeves and start cooking, let’s gather the ingredients. This recipe serves about 4 people.

For the Beef:

  • 1.5 pounds of lean beef steak (sirloin or flank steak works great)
  • 3 tablespoons fresh rosemary, chopped (or 1 tablespoon dried)
  • 4 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

For the Brussels Sprouts:

  • 1 pound Brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Cooking Instructions

Let’s get down to the delicious details! This recipe takes about 45 minutes from start to finish.

Step 1: Prepare the Ingredients (10 minutes)

  • Preheat the Oven: Preheat your oven to 400°F (200°C). This temperature is perfect for roasting both the beef and the Brussels sprouts.
  • Season the Beef: In a small bowl, mix the chopped rosemary, minced garlic, olive oil, salt, and pepper. Rub this mixture all over the beef steak, ensuring it’s evenly coated. Let it sit while you prepare the Brussels sprouts.

Step 2: Roast the Brussels Sprouts (20 minutes)

  • Toss the Sprouts: In a large bowl, combine the halved Brussels sprouts, olive oil, garlic powder, salt, and pepper. Toss them until they are well coated.
  • Spread on a Baking Sheet: Place the Brussels sprouts on a baking sheet in a single layer to ensure even roasting.
  • Roast: Put the baking sheet in the preheated oven and roast for about 20 minutes, tossing halfway through for even browning. They should be crispy on the outside and tender on the inside.

Step 3: Cook the Beef (15 minutes)

  • Sear the Beef: While the Brussels sprouts are roasting, heat a skillet over medium-high heat. Add a bit of olive oil to the pan. Once hot, add the seasoned beef steak and sear for about 3-4 minutes on each side for medium-rare. Adjust the cooking time based on your desired doneness—generally, 5-6 minutes per side for medium.
  • Rest the Beef: Once cooked to your liking, remove the beef from the skillet and let it rest for about 5 minutes. This allows the juices to redistribute, making the meat more tender.

Step 4: Serve and Enjoy!

  • Slice the Beef: After resting, slice the beef against the grain into thin strips.
  • Plate the Dish: Serve the sliced beef alongside the roasted Brussels sprouts. Drizzle any leftover juice from the skillet over the beef for added flavor.
  • Garnish: If desired, sprinkle some extra fresh rosemary on top for a burst of color and flavor.

Nutritional Benefits of Key Ingredients

Lean Beef

Lean beef is not just protein-packed; it also contains essential nutrients that our bodies need. Iron is particularly important for maintaining energy levels, as it helps transport oxygen in the blood.

Zinc supports a healthy immune system and aids in wound healing, making lean beef a smart choice for overall health.

Brussels Sprouts

These little green gems are not only low in calories but also high in fiber, which is essential for digestive health.

One cup of Brussels sprouts contains about 4 grams of fiber, contributing to your daily recommended intake. Fiber can help regulate blood sugar levels and keep you feeling fuller for longer.

Garlic and Rosemary

Both garlic and rosemary not only enhance the flavor of the dish but also come with health benefits.

Garlic is known for its immune-boosting properties and may help lower blood pressure. Rosemary, on the other hand, is rich in antioxidants and has anti-inflammatory properties.

The Importance of Balanced Meals

Including a variety of food groups in your meals is vital for overall health. This dish incorporates lean protein, vegetables, and healthy fats, providing a well-rounded meal that supports your nutritional needs and weight loss goals.

Statistics to Consider

  • Protein and Satiety: According to the Journal of Nutrition, increasing protein intake can lead to a reduction in overall caloric intake by 15%. This means that meals like Rosemary Garlic Beef with Roasted Brussels Sprouts can help you feel satisfied while still managing your weight.
  • Healthy Eating Habits: A study published in the Journal of Health Psychology found that individuals who regularly consume vegetables tend to have a lower body mass index (BMI) compared to those who don’t. By making vegetables like Brussels sprouts a staple, you’re taking a positive step toward healthier eating.

Tips for Customization

Feel free to make this recipe your own! Here are some ideas to consider:

  • Add Other Vegetables: Mix in other roasted vegetables like carrots, sweet potatoes, or bell peppers for added variety and nutrition.
  • Spice It Up: If you enjoy a little heat, sprinkle some red pepper flakes over the Brussels sprouts before roasting.
  • Marinate the Beef: For an even deeper flavor, marinate the beef in the rosemary-garlic mixture for a couple of hours or overnight.

Storing Leftovers

If you have any leftovers, store them in airtight containers in the refrigerator. The beef and Brussels sprouts can last for up to 3 days. To reheat, simply microwave or warm them on the stove. However, for best results, reheat the beef gently to avoid drying it out.

A Satisfying Meal for Any Day

Rosemary Garlic Beef with Roasted Brussels Sprouts is not just a meal; it’s a celebration of flavor and health. With its vibrant colors and rich taste, this dish is perfect for weeknight dinners or special occasions alike.

It’s easy to prepare, packed with nutrients, and designed to keep you feeling satisfied while supporting your weight loss journey. So why wait? Gather your ingredients and treat yourself to this delightful dish today!