Healthy Gourmet Kitchen

Marinated Beef with Salad

and Edible Flowers
4
Average: 4 (2 votes)
(2 votes)
Marinated Beef with Salad

Marinated Beef with Salad - A fine appetizer or a light main course - the choice is yours!

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
330
calories
Calories

Healthy, because

Even smarter

Nutritional values

This fine filet of beef has a lot of fat, but this adds great flavor and protein. Grapeseed oil adds omega-3 fatty acids, which is important for the heart and circulation.

Treat yourself to a piece of wholegrain baguette or ciabatta with the summery salad, to add even more fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie330 kcal(16 %)
Protein30 g(31 %)
Fat19 g(16 %)
Carbohydrates7 g(5 %)
Sugar added2 g(8 %)
Roughage1.5 g(5 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.6 mg(88 %)
Vitamin B₆0.4 mg(29 %)
Folate50 μg(17 %)
Pantothenic acid1.2 mg(20 %)
Biotin7 μg(16 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C27 mg(28 %)
Potassium550 mg(14 %)
Calcium78 mg(8 %)
Magnesium38 mg(13 %)
Iron4.6 mg(31 %)
Iodine2 μg(1 %)
Zinc6.9 mg(86 %)
Saturated fatty acids3.4 g
Uric acid155 mg
Cholesterol75 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 thick Steak fillet (about 7 ounces)
3 tablespoons Canola oil
2 teaspoons Curry powder
½ small Frisée (about 3-4 oz.)
1 handful red lamb's lettuce
½ bunch Arugula
1 pot Chervil
1 small handful edible Flowers (such as lavender, daisies or nasturtium)
5 tablespoons unfiltered Apple juice
1 tablespoon White vinegar
½ teaspoon medium hot Mustard
1 teaspoon Maple syrup
salt
peppers
How healthy are the main ingredients?
Apple juiceArugulaMaple syrupMustardsalt
Preparation

Kitchen utensils

1 Cutting board, 1 sharp Large knife, 1 Tablespoon, 1 Freezer bag (with clip), 1 Salad spinner, 1 Salad bowl, 2 Small bowls, 1 Paper towel, 1 Teaspoon, 1 small Whisk, 1 large non-stick Skillet, 1 Slotted spatula, 1 Salad server

Preparation steps

1.
Marinated Beef with Salad preparation step 1

Rinse steak, pat dry and cut with a sharp knife diagonally into thin slices. Add to a freezer bag with 2 tablespoons oil and curry powder and seal well.

2.
Marinated Beef with Salad preparation step 2

Gently massage the bag with your fingers until the curry oil coats the meat. Let stand for 30 minutes in the refrigerator (marinade).

3.
Marinated Beef with Salad preparation step 3

Meanwhile, trim salad greens, tear into bite-sized pieces, rinse and spin dry. Rinse chervil, shake dry and pluck the leaves.

4.
Marinated Beef with Salad preparation step 4

Mixed salad greens and chervil in a salad bowl. Gently swirl flowers in a bowl with water, drain and dry on paper towels.

5.
Marinated Beef with Salad preparation step 5

Mix apple juice with remaining oil, vinegar, mustard and maple syrup in a small bowl. Stir into a dressing. Season with salt and pepper.

6.
Marinated Beef with Salad preparation step 6

Heat a large non-stick skillet. Pour in the steak and marinade and fry over high heat for 2 minutes while stirring. Remove from heat and leave the meat in the hot skillet for 1 minute. Season with salt and pepper.

7.
Marinated Beef with Salad preparation step 7

Toss the dressing and the salad greens and spread on 2 plates. Top with steak slices, decorate with flowers and serve.