Beef Steaks with Bean Salad
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 17 min.
Ready in
Calories:
522
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 90.3 μg | (151 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 22.1 μg | (49 %) | ||
| Vitamin B₁₂ | 9.8 μg | (327 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,265 mg | (32 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 8.7 mg | (109 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 305 mg | |||
| Cholesterol | 106 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the bean salad
- 150 dried, white Beans (such as coco)
- 400 milliliters Beef broth
- 150 grams broad Beans (frozen)
- 1 Tbsp lemon juice
- 1 Tbsp white balsamic vinegar
- 5 Tbsps olive oil
- 1 Red onion
- salt
- freshly ground peppers
- 4 Steak (each about 200 grams, such as roast beef)
- 1 sprig rosemary
- 3 garlic cloves
- 2 Lemon wedge
- 1 Tbsp butter
Preparation steps
1.
Soak dried beans overnight in water. Next day, drain and combine wtih broth. Simmer for about 40 minutes. Add broad beans during the last 5 minutes of cooking. Drain, collecting the broth. Combine 4-5 tablespoons of broth with lemon juice, vinegar and 3 tablespoons of oil. Toss beans with the dressing. Peel onion and cut into rings, add to salad and season with salt and pepper. Cool until lukewarm.
2.
Rinse steaks and pat dry, season with salt and pepper. Heat remaining oil in a pan and sear meat for about 1 minute per side. Reduce temperature and add rosemary, squeezed garlic cloves, lemon and butter to the pan. Cook steaks for 4-6 minutes more.
3.
Arrange salad on plates and top with steaks. Serve.
