Peppercorn-Crusted Steaks with Asparagus
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 27 min.
Ready in
Calories:
352
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 78.6 μg | (131 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 242 μg | (81 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,110 mg | (28 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 9.7 mg | (121 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 267 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 800 grams green Asparagus
- Sea salt
- 4 Steak fillet (each about 160 g)
- 1 tsp peppercorns
- ½ tsp Coriander
- Sea salt
- 2 Tbsps vegetable oil
- 1 Tbsp butter
- 1 bunch Cress
How healthy are the main ingredients?
CressPreparation steps
1.
For the asparagus: Trim the bottom third from the asparagus. Cook in a pot of boiling salted water until tender, about 10 minutes.
2.
For the steaks: Rinse steaks and pat dry. Coarsley grind the peppercorns and coriander with a mortar and pestle. Rub the steaks with the peppercorn mixture and season with salt to taste.
Heat the oil in a skillet. Add the steaks and cook until golden, about 2-3 minutes. Turn the steak and cook for an addition 2-3 minutes. Reduce heat and cook until desired doneness is reached.
3.
For the asparagus: Drain the asparagus and toss with butter. Season with salt to taste.
For serving: Serve the steaks and asparagus on plates. Garnish with the watercress.
4.
Serve with potato chips if desired.
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