Barbecue Beef and Broccoli Bowl

Steph Wagner

August 8, 2017

Back to School Special!

$25 to BariBox, with purchase of 12 month membership*

See Details

*new customers only

Barbecue Beef and Broccoli Bowl

Barbecue Beef and Broccoli Bowl | Bariatric Recipes | FoodCoach.Me

 

Weight-loss surgery patients…you will nearly laugh when you see how easy this recipes is. Are you ready?

Essentially 3 ingredients + some salt and pepper and you have a DELICIOUS and HIGH PROTEIN dinner on your table. Viola! The perfect bariatric patient meal in just minutes.

Steam a frozen bag of broccoli in the microwave while you brown your meat and add a little low-sugar barbecue sauce and salt and pepper. Layer it together and enjoy! This recipe is also great re-heated so if you’re cooking for one freeze smaller servings of this meal and enjoy it later!

Did you know I have a video course about cooking for one after weight loss surgery? Join the FoodCoach.Me membership and watch it! Membership is free for the first 2 weeks! 

Barbecue sauce can be tricky to find in a lower sugar option. Avoid ones that say “honey, sweet or maple” and look at as many labels as you can until you find the lowest sugar available, ideally under 8 grams of sugar. KC barbecue sauces are known for more sugar and Carolina Style sauces are more vinegar and less sugar. Just as a tip :)

More tips for how to read labels on condiments can be found in my video series “Reading Nutrition Labels After WLS” -watch the first video free and join the membership if you enjoy it! 

 

Slow Cooker Sloppy Joe Bowl| FoodCoach.Me

Barbecue Beef and Broccoli Bowl

Course: Main Dish
Cuisine: American, Stove Top
Servings: 6 servings
Calories: 157kcal
Author: Steph Wagner
Pin Recipe Print Recipe

Ingredients

  • 1 lb 93% lean ground beef
  • 1/2 cup low sugar barbecue sauce
  • 1 bag frozen broccoli
  • 1 tsp salt
  • 1 tsp black pepper

Instructions

  • Heat skillet to medium high heat and brown the ground beef. Drain as needed and return to low heat.
  • Add barbecue sauce and stir to coat. Turn heat to low.
  • Meanwhile, steam broccoli either in the bag or per package instructions. Drain and season with salt and pepper.
  • Divide steamed broccoli into serving bowls. Top with barbecue ground beef and serve.

Nutrition

Serving: 3oz | Calories: 157kcal | Carbohydrates: 10g | Protein: 20g | Fat: 9g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 47mg | Sodium: 682mg | Potassium: 322mg | Fiber: 1g | Sugar: 8g | Vitamin A: 56IU | Vitamin C: 1mg | Calcium: 16mg | Iron: 2mg
Nutrition Facts
Barbecue Beef and Broccoli Bowl
Amount Per Serving (3 oz)
Calories 157 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Trans Fat 1g
Cholesterol 47mg16%
Sodium 682mg30%
Potassium 322mg9%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 8g9%
Protein 20g40%
Vitamin A 56IU1%
Vitamin C 1mg1%
Calcium 16mg2%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

4 thoughts on “Barbecue Beef and Broccoli Bowl”

  1. I want to try this recipe. Can anyone please tell me how many ounces is in 1 serving?

  2. @Linda Miller
    Hi Linda! I agree it does sounds too high per serving. This recipe was calculated on MyFitnessPal which can have some fluctuations (the trouble with online calculators!) 6 servings of 16 ounces of beef would be 2.33 ounces of the beef per serving which provides 18 grams of protein. 1/2 cup a broccoli has 2.5 grams of protein. The beef does lose weight while cooking so a cooked serving would be less protein which is why I told Heather about 2 ounces. All that to say I don’t disagree the protein seems rounded up from MyFitnessPal.

Leave a Reply

Your email address will not be published.

Recipe Rating