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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Meal Prep For College Students

Easy salisbury streak recipe with healthy kale salad

This recipe is , , , with main ingredient
salisbury-steak-collage-meal-prep

Beef meal prep featuring a salisbury steak recipe

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Healthy Salisbury Steak & Kale-Quinoa Salad

Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the Salisbury steak:

  • 2 pounds lean ground beef 90:10
  • 1.5 tablespoons ketchup
  • 2 teaspoons mustard powder
  • 1.5 teaspoons worcestershire sauce
  • 3 tablespoons green onions sliced
  • 1.5 teaspoons kosher salt
  • Couple cracks of black pepper
  • ½ cup low sodium beef broth
  • 1 teaspoon corn starch

For the kale salad:

  • 1 cup of cooked quinoa
  • 1 bunch of kale stems removed and finely sliced
  • 2-3 tablespoons walnuts roughly chopped
  • ½ cup celery sliced
  • 2 carrots peeled & grated
  • 2-3 tablespoons raisins
  • 2 tablespoons extra virgin olive oil
  • Juice of 1 lemon
  • 1/4 teaspoon kosher salt
  • Couple cracks of black pepper

Instructions

  1. Cook’s Notes: To make 1 cup of cooked quinoa, bring 2-3 cups of water to a boil and add a pinch of salt. Add ½ cup of white quinoa and boil over medium-high heat for 15 minutes. Strain the quinoa using a mesh strainer. It’s best to do this ahead of time so the quinoa dries out, up to 2 days ahead of time.
  2. For the steak, add the ground beef and next 6 ingredients to a large bowl and mix very well, making sure all ingredients are thoroughly incorporated. Divide the mixture into 5 equal portions and form them into oval shaped patties, about the thickness of a hamburger. Watch the video below to see how I do this. Pre-heat a large pan, preferably cast iron, over medium-high heat with 1 tablespoon of coconut oil for 2 minutes. Add 3 of the steaks to the pan and make a wide indentation on the top of the steaks using your thumb, this will prevent them from plumping up like a football. Cook for 5 minutes and then flip. Cook another 4-5 minutes or until the meat is done to your liking, just make sure not to overcook them or they will get dry. Cook the remaining 2 steaks and then remove from the pan and lower the heat to medium. Add the beef stock to the pan along with 1 teaspoon of ketchup and a small dash of Worcestershire sauce. Cook for 2 minutes and then mix the corn starch with an equal amount of water and add half of it to the pan. Mix well and cook until the sauce thickens up and looks like gravy, adding more corn starch mixture if needed. Remove from heat and pour the sauce all over the cooked steaks. Set aside.
  3. To make the salad, add everything to a large bowl and season with the oil, lemon juice, salt, and pepper. Mix very well and check for seasoning, you may need more lemon juice.
  4. The Salisbury steaks and salad will last in the fridge for 5 days or you can freeze the steaks for 2-3 months, but the salad can’t be frozen. When time to re-heat, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10-12 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the beef will dry out. Enjoy!
  5. Macros:
  6. 503 calories per meal
  7. 29 grams of fat per meal
  8. 38.6 grams of protein per meal
  9. 14.7 grams of carbs per meal
  10. 2.2 grams of fiber per meal

2 thoughts on “Meal Prep For College Students”

  1. I only made the salad because I already had chicken breast pre-made. Instead of raisins, I added cranberries. It came out delicious. Thank you for the recipe!

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