Steak asparagus yam

Lunch of the Week 2 22 16

If you want to stay in shape you have to plan ahead for weekday meals.   It is only by making decisions in advance, such as “what will I have for lunch” that you stay on track.  One of my weekday lunches this week is steak, asparagus and yam.

The problem I always have with steak is the same problem I have with everything – overcooking.

Another answer from Alton Brown.

This week I bought a 3/4 lb sirloin.  I always estimate that the cooked weight is 75% of the raw weight.  That’s probably high but until I get a food scale its the best I can do.  Therefore, I estimate that I end up with 9 oz cooked and split into three meals.

What about the vegetable?  Asparagus was on sale this week – decision made!  12 spears give me the approx calories I need in a meal.  It does not take very long to cook so I either throw it in the oven for a few minutes while something else cooks or I steam it separately.

One half of a yam (also on sale) rounds out the meal.  Bake one yam, and you have it for two meals.

Calorie and nutrient breakdown - steak, asparagus, and yams

 

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