The increased awareness in regards to health and a healthy lifestyle has led people away from the western diet to healthier diets like the Mediterranean diet and clean eating diet. What characterizes those diets is that, unlike diets like the keto or paleo diets, which are mainly adopted for weight loss, those diets represent a way of life.
Last time I shared with you some clean eating chicken recipes, this time let us take a look at clean eating meat recipes.
Tip Before We Start
For the recipes that contain soy sauce or fish sauce, opt for sauces that have low sodium content.
1. Beef Stir-Fry with Caramelized Vegetables
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Overall Time: 25 minutes
- Servings: 4
Ingredients:
- 1 lb (450 g) beef, cut it into bite-sized pieces
- 1 medium sliced onion
- 1 grated carrot
- 1 sliced bell pepper
- 2 minced cloves garlic
- 2 tbsp olive oil
- ½ tsp coriander powder
- ½ tsp cinnamon powder
- Salt and pepper, to taste
- 1 tbsp soy sauce
- ½ small cup of water
- Fresh parsley or cilantro
Instructions:
Heat the olive oil in a large pan over medium to high heat.
Add the beef, season it with salt, coriander, cinnamon, and pepper, and cook it until it is brown. Remove it and set aside.
In the same pan, add the garlic, onions, carrots, and bell pepper. Stir until the vegetables are softened, pour the water, and wait until it evaporates and the vegetables are lightly caramelized.
Return the beef to the skillet, add soy sauce, and stir well to mix everything together.
Try the meat, and if it is still hard, add a little bit of water, cover it, and wait until the meat is cooked well and not hard when you chew it.
Garnish with fresh parsley or cilantro and serve.
Nutritional Value per Serving (approx.):
- Calories: 280
- Protein: 25g
- Carbohydrates: 10g
- Fat: 15g
- Fiber: 2g
Serving Ideas:
Serve with brown rice, quinoa, or a side of steamed broccoli.
Meal Prep Ideas:
Store in an airtight container for up to 3 days in the refrigerator. Reheat in a skillet or microwave before serving.
2. Slow-Cooked Beef Stew with Root Vegetables
- Preparation Time: 15 minutes
- Cooking Time: 1.5-2 hours
- Overall Time: 1 hour 45 minutes - 2 hours 15 minutes
- Servings: 4
Ingredients:
- 1 lb (450 g) beef stew meat
- 2 chopped carrots
- 1 cup of trimmed green beans
- 1 small cubed potato
- 1 lemon wedge for garnish
- 1 cup beef broth
- 1 small cinnamon stick
- 1 large onion cut into 4 halves
- 5 cardamoms
- 1 bay leaf
- Fresh parsley or cilantro, for garnish
- Salt and pepper, to taste
- 1 tbsp olive oil
Instructions:
Heat the olive oil in a large pot over medium heat. Add the beef meat and stir it until it is brown.
Add the onion, cardamom, and cinnamon and stir.
Add the carrots, potatoes, and green beans. Season it with salt and pepper.
Pour the beef broth, add the bay leaf, and then bring it to a simmer. Cover and let it cook on low heat for 1-2 hours, or until beef is tender.
Remove the onion from the broth.
Garnish it with a lemon wedge and fresh parsley or cilantro before serving.
Nutritional Value per Serving (approx.):
- Calories: 320
- Protein: 28g
- Carbohydrates: 18g
- Fat: 15g
- Fiber: 3g
Serving Ideas:
Serve with crusty bread or over mashed potatoes.
Meal Prep Ideas:
Portion into airtight containers and refrigerate for up to 4 days, or freeze for up to 3 months. Reheat thoroughly over low heat before serving.
3. Stir-Fried Beef with Bell Peppers and Onions
- Preparation time: 15 minutes
- Cooking time: 10 minutes
- Overall time: 25 minutes
- Servings: 4
Ingredients
- 500g of sliced beef
- 1 sliced green bell pepper
- 1 sliced red bell pepper
- 1 sliced onion
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tsp sesame oil
- 1 tbsp olive oil
- 2 cloves minced garlic
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
In a bowl, marinate the beef slices with soy sauce, oyster sauce, and sesame oil for 10 minutes.
Heat the olive oil in a pan over medium or high heat.
Add the minced garlic and stir-fry it until it is fragrant.
Add the marinated beef and cook it for 5 minutes or until it is brown; if the meat is not tender, add some water and cover it; until it's tender, then allow the water to evaporate.
Add the bell peppers and onions and stir-fry until they are slightly tender but still crisp.
Season it with salt and pepper to taste.
Garnish with fresh cilantro before serving.
Nutritional Value (approximately per serving)
- Calories: 250 kcal
- Protein: 20g
- Carbohydrates: 10g
- Fats: 15g
Serving Ideas
Serve over steamed rice for a complete meal.
Meal Prep Ideas
Store it in a well covered container in the fridge for up to 3 days. Reheat it in a pan or microwave before you serve it.
4. Grilled Mixed Vegetables with Meat
- Preparation time: 20 minutes
- Cooking time: 15 minutes
- Overall time: 35 minutes
- Servings: 4
Ingredients:
- 500g beef
- 1 sliced zucchini
- 1 sliced eggplant
- 1 sliced green bell pepper
- 1 sliced red bell pepper
- 1 sliced yellow bell pepper
- 100g sliced mushrooms
- 2 tbsp olive oil
- ½ tsp coriander powder
- ½ tsp of ground cinnamon
- ½ tsp of ground ginger
- ½ tsp of ground garlic
- Salt and pepper to taste
- Use fresh herbs (like rosemary or thyme) to garnish it
Instructions:
Mix the meat and vegetables with the olive oil, black pepper, salt, garlic, ginger, cinnamon, and coriander. Cover it and leave it in the fridge for 1 to 2 hours.
Preheat a grill to medium-high heat.
Grill the meat for 4-5 minutes on each side until it is cooked the way you like it.
Grill the vegetables for 3-4 minutes per side, or until they are charred and tender.
Serve it on a plate and garnish it if you like with fresh herbs.
Nutritional Value (approximately per serving)
- Calories: 300 kcal
- Protein: 25g
- Carbohydrates: 15g
- Fats: 15g
Serving Ideas
Pair with a side of couscous or a green salad.
Meal Prep Ideas
Store the grilled meat and vegetables separately in the fridge for up to 3 days. Reheat before serving.
5. Grilled Steak Fajita
Preparation time: 15 minutes
Cooking time: 20 minutes
Overall time: 35 minutes
Servings: 4
Ingredients:
- 1 lb (450 g) skirt steak or flank steak
- 1 sliced red bell pepper
- 1 sliced yellow bell pepper
- 1 sliced medium onion
- 1 tbsp olive oil
- Salt and pepper to taste
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp garlic powder
- 1 tsp chili powder (optional)
- Fresh parsley or cilantro, for garnish
Instructions:
Season the steak with salt, pepper, smoked paprika, cumin, garlic powder, and chili powder. Let it sit for about 10 minutes.
In a large skillet or a pan, heat the olive oil over medium to high heat. Add the steak and cook it for 3-4 minutes per side, or until it reaches the level you want. Remove it and let it rest for 5 minutes.
In the same skillet, add the bell peppers and onion. Stir until they are tender (for about 5 minutes).
Slice the steak into strips and serve it over the cooked peppers and onions.
Serve it with warm brown bread and garnish with parsley or cilantro.
Nutritional values (approximate per serving):
- Calories: 350
- Protein: 25g
- Carbohydrates: 30g
- Fat: 15g
Serving Ideas:
Serve the fajitas with a side of rice or beans and garnish with fresh lime wedges.
Meal Prep Ideas:
Store the cooked steak, peppers, and onions in a closed food container in the refrigerator for up to 3 days.
6. Vietnamese Beef Bowl (Bún Bò)
- Preparation Time: 15 minutes
- Cooking Time: 10 minutes
- Overall Time: 25 minutes
- Servings: 4
Ingredients:
- 1 lb of thinly sliced beef sirloin
- 1 cucumber, thinly sliced
- 1 cup shredded carrots
- 1 cup bean sprouts
- 1 thinly sliced jalapeno
- 1/2 cup fresh herbs (basil, mint, cilantro)
- 1/4 cup crushed peanuts
- 1 tbsp olive oil
- Salt and pepper, to taste
For the Marinade:
- 3 tbsp fish sauce
- 2 tbsp soy sauce
- 1 tbsp lime juice
- 2 minced garlic cloves
Instructions:
In a bowl, mix fish sauce, soy sauce, lime juice, and garlic. Marinate the beef for 1 to 2 hours.
Heat the oil in a pan over medium heat; cook the marinated beef until it is browned.
Place the cucumbers, carrots, bean sprouts, jalapenos, fresh herbs, and beef in the bowl.
Sprinkle it with peanuts, and serve it with extra lime wedges if desired.
Nutritional Value (approx.):
- Calories: 450
- Protein: 24g
- Carbohydrates: 50g
- Fat: 18g
Serving Ideas:
Serve with a side of dipping sauce made of fish sauce, lime, and chili.
Meal Prep Ideas:
- Marinate and cook beef in advance for quick assembly.
7. Taiwanese Beef Soup
- Preparation Time: 15 minutes
- Cooking Time: 2 hours
- Overall Time: 2 hours and 15 minutes
- Servings: 4
Ingredients:
- 1 lb beef shank or brisket
- 4 cups beef broth
- 4 cups water
- 4 crushed garlic cloves
- 1-inch sliced piece ginger
- 1 tbsp soy sauce
- 2 star anise pods
- 1 cinnamon stick
- Green onions, chopped for garnish
For Toppings:
- Sliced green onions
Instructions:
Boil beef in water for 5 minutes to remove the impurities. Then drain and rinse it.
In a large pot, add the beef, broth, water, garlic, ginger, soy sauce, star anise, and cinnamon. Bring it to a boil, then simmer it for 2 hours or until the beef is tender.
Add beef and broth to each bowl, and garnish it with green onions and other toppings.
Nutritional Value (approx.):
- Calories: 600
- Protein: 35g
- Carbohydrates: 65g
- Fat: 20g
Serving Ideas:
- Add chili oil for extra spice and depth of flavor.
Meal Prep Ideas:
- Prepare the broth and beef in advance and store it in the refrigerator. Reheat it and assemble when you are ready to eat.
Conclusion
Try those healthy and clean eating recipes next time you crave some meat but you want to keep it as healthy as possible.
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