Voodoo (Cajun) Steak with Onions & Bell Peppers

A bold, high-protein meal that’s quick, flavorful, and perfect for meal prep. This dish blends tender beef, caramelized onions, and bell peppers for a balanced, muscle-fueling meal that delivers serious flavor while keeping your macros in check.

FAST FACTS

Prep Time:

10 min

Cook Time:15–20 min

Total Yield: 4–5 meals

Calories / Serving: ~470–580 cal

Macros / Serving: 45–60 g P · 40 g C · 10–14 g F

Best For: High-protein meal prep and cutting/bulking versatility

Coach’s Note: Use your food scale when portioning — it’s how you learn what 200 g of steak feels like without measuring forever.

INGREDIENTS (Makes 4–5 Meals)

• Protein & Base

• 2 lb (900 g) beef flap steak, sliced thin across the grain

• 2 cups cooked white rice (or 4 medium baked potatoes)

• Spray oil (avocado or olive oil)

• 💡 Chef Tip: Slice steak across the grain — short fibers mean tender bites.

• Veggies

• 1 large yellow onion, sliced

• 2 bell peppers (any color), sliced

• ½ cup water (for deglazing and steaming)

• Seasoning Blend

• 1–2 tbsp Meat Church Voodoo seasoning (to taste)

• 1 tsp jalapeño powder

• 1 tsp chipotle powder

• ½ tsp cayenne powder

• Salt and pepper to taste

• 💡 Chef Tip: Touch your ingredients — coating by hand seasons evenly and builds connection with your food.

STEP-BY-STEP (Chef Teaching Style)

1. Cut beef into small chunks across the grain. Pat dry with paper towels — moisture stops browning. Pile the steak and season generously with Voodoo seasoning, jalapeño, chipotle, cayenne, salt, and pepper. Mix by hand to coat.

2. Heat a large skillet or cast iron pan over medium-high. Spray lightly with oil and wait for a faint crackle sound before adding steak.

3. Cook half the steak at a time. Overcrowding traps steam and prevents a good sear. Let each batch cook 2–3 minutes per side, turning when browned. Remove and set aside.

4. Once both batches are cooked, pour ½ cup water into the hot pan to deglaze. Scrape the brown bits (fond) off the pan — that’s pure flavor.

5. Add sliced onions and bell peppers to the pan. Cook 10–15 minutes, stirring occasionally, until softened and lightly charred.

6. 💡 Chef Tip: If you see steam but no color, raise the heat — char brings sweetness and smokiness.

7. Add steak back to the pan and toss everything together for 2–3 minutes. Taste and adjust seasoning with salt or lime juice for brightness.

8. Serve over 150 g cooked rice or pair with a baked potato. Let cool 10 minutes before sealing into containers.

🧠 LEARN THE LOOK (Portion Awareness Training)

• 200 g cooked steak = about 1 heaping cup of meat.

• 150 g rice = even base layer in a meal prep container.

• You’ll hit ~45 g protein with 180 g steak — bump to 250 g for a full 60 g protein meal.

• Guess, then weigh with your food scale — build your portion instincts.

⚖️ PORTION & MACRO GUIDE

Quick Reference (Cooked Foods)

Ingredient	Serving Size	Calories	Protein	Carbs	Fat
Cooked Steak (96% lean)	100 g	170	31 g	0 g	6 g
White Rice (cooked)	100 g	130	2.5 g	28 g	0.3 g
Peppers & Onions	100 g	45	1 g	9 g	0.2 g

Meal Options

Meal Size	Steak (g)	Rice (g)	Veg (g)	Calories	Protein	Carbs	Fat
Lean (45g P)	180	150	100	470	45 g	45 g	10 g
High Protein (60g P)	250	150	100	580	60 g	45 g	13 g

MEAL PREP & STORAGE

• Fridge: Store up to 4 days in airtight containers.

• Freezer: Freeze up to 2 months. Reheat in a skillet or microwave with a splash of water to retain juiciness.

• Reheat Tip: Stir halfway through reheating to keep steak juicy and veggies crisp.

💡 COACH’S TIP

This is your ‘always ready’ steak meal — fast, flavorful, and adaptable. The secret is control — heat, seasoning, and portions. Don’t just cook it, train through it. Every batch teaches timing, feel, and balance. Use your food scale every time until your eyes learn what precision looks like — that’s how you master consistency.