🛒 Ingredients
For the Beef
- 1.2 kg beef roast — top sirloin, rump roast, or lean chuck
- 2 tbsp olive oil
- 5 cloves garlic, minced
- 1½ tsp salt
- 1 tsp black pepper
- 1½ tsp dried rosemary
- 1½ tsp dried thyme
- 1 tsp smoked paprika
- 1 tsp onion powder
- 1 tbsp Dijon mustard
For the Vegetables
- 700 g baby potatoes, halved
- 500 g carrots, cut into large pieces
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 tsp dried thyme
- ½ tsp rosemary
- ½ tsp black pepper
- ½ tsp salt
For the High-Protein Gravy
- 250 ml low-sodium beef broth
- 1 tbsp Worcestershire sauce
- 1 tsp Dijon mustard
- 1 tsp cornstarch
- 2 tbsp cold water
- 2 tbsp Greek yogurt — optional, for a creamy protein boost
👨🍳 Instructions
1. Prepare the beef
Take the beef out of the refrigerator about 30 minutes before cooking. Pat it completely dry with paper towels.
Mix olive oil, garlic, salt, pepper, rosemary, thyme, smoked paprika, onion powder, and Dijon mustard into a paste.
Rub the mixture generously all over the beef.
2. Prepare the vegetables
Preheat oven to 220°C / 425°F.
Place the potatoes and carrots in a large roasting pan. Toss with olive oil, garlic, thyme, rosemary, salt, and pepper.
Spread them around the edges of the pan, leaving space in the center for the beef.
3. Sear the beef
Heat a large oven-safe skillet over high heat.
Sear the beef for approximately 2–3 minutes per side, until deeply browned.
This creates the dark, flavorful crust shown in the picture.
4. Roast
Place the beef in the center of the vegetables.
Roast at 220°C / 425°F for 15 minutes, then reduce the temperature to 180°C / 350°F.
Continue cooking until the beef reaches your preferred internal temperature:
- 52–54°C / 125–130°F: medium-rare
- 57–60°C / 135–140°F: medium
- 63°C / 145°F: medium-well
For a lean roast, I recommend medium-rare to medium so it stays juicy.
5. Rest the beef
Remove the beef from the oven and place it on a cutting board.
Cover loosely with foil and let it rest for 15 minutes. This keeps the juices inside the meat.
Leave the potatoes and carrots in the oven while the beef rests if they need additional browning.
6. Make the gravy
Pour the beef broth and Worcestershire sauce into the roasting pan or skillet and scrape up the browned bits.
Add Dijon mustard.
Mix cornstarch with cold water, then whisk it into the broth.
Simmer for 3–5 minutes, until slightly thickened.
For a creamy high-protein gravy, remove from the heat and whisk in 2 tbsp Greek yogurt. Don’t boil after adding the yogurt.
7. Slice and serve
Slice the roast beef against the grain into thin slices.
Arrange the beef over the roasted potatoes and carrots.
Spoon the rich gravy over the top and garnish with fresh thyme or rosemary.
💪 High-Protein Nutrition
Using a lean beef roast and dividing the recipe into 4 portions, each serving will provide roughly:
- Protein: 55–65 g
- Calories: 650–750 kcal
- Carbohydrates: 45–55 g
- Fat: 25–30 g
Exact nutrition varies depending on the beef cut and amount of oil used.
🔥 Extra Protein Tips
For an even higher-protein meal:
- Use lean top sirloin or eye of round instead of fatty chuck.
- Increase the beef to 1.4 kg for larger portions.
- Serve with a side of high-protein Greek yogurt garlic sauce.
- Replace some potatoes with green beans, broccoli, or asparagus if you want more protein per calorie.
Attractive recipe title:
