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Hearty beef and butternut squash bowl

4 servings


  • 4 cups butternut squash, peeled and diced
  • 2 tablespoons shallot, minced
  • 2 tablespoons apple-cider vinegar
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons water
  • 2 teaspoons Dijon mustard
  • ½ teaspoon honey
  • 8 ounces lean flank steak
  • 2 cups cooked brown rice
  • 4 cups spinach
  • ½ cup reduced-fat feta cheese


Preheat oven to 425°F. In a large bowl, toss butternut squash with a drizzle of olive oil, then sprinkle with salt and pepper. Arrange on a baking sheet and roast until tender and lightly browned, 15–20 minutes. Meanwhile, combine shallot, vinegar, oil, water, mustard and honey, and shake well. Add salt and pepper to taste. Next, coat a large frying pan with cooking spray; heat over medium-high heat. Sprinkle steak with salt and pepper, oregano and garlic salt, if desired; cook to desired degree of doneness (about 6–7 minutes per side for rare). Remove from heat; let rest for 5 minutes before slicing thinly (at a diagonal, against the grain).


Place ½ cup rice in each of four bowls. Top each with spinach, squash, steak and dressing. Sprinkle with feta and serve.


  • 408 calories
  • 17g fat (4g saturated fat)
  • 46mg cholesterol
  • 781mg sodium
  • 42g carbohydrate
  • 2g sugar
  • 5g fiber
  • 25g protein