Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Peppercorn-Crusted Steaks with French Fries and Broccoli
- Ingredients
- 4 Steak fillet (each about 200 g)
- 4 Tbsps black peppercorns
- 4 Tbsps vegetable oil
- salt
- 4 large, starchy potatoes
- 400 grams Broccoli
- 1 Tbsp butter
- vegetable oil (for frying)
For the steaks: Coarsely grind the peppercorns with a mortar and pestle. Rub the peppercorns onto the steaks. Season with salt to taste. Heat the oil in an oven-proof skillet. Sear the steaks for 1-2 minutes per side. Cook in a 100°C (approximately 210°F) oven until desired doneness, about 15-25 minutes.
For the broccoli: Blanch the broccoli in a pot of boiling salted water for 3 minutes. Drain, rinse with cold water and drain again.
For the French fries: Peel the potatoes and cut into fries. Blanch in a pot of boiling salted water until partially cooked, but still firm. Drain, rinse with cold water and drain again. Dry thoroughly.
Place the oil in a pot and heat to 180°C (approximately 350°F). Cook the fries in batches until golden brown and crispy, about 3-4 minutes. Drain on paper towels. Season with salt to taste.
For the broccoli: Heat the butter in a skillet. Add the broccoli and cook until warmed through. Season with salt to taste.
For serving: Remove the steaks from the oven and rest for 3 minutes. Serve on warmed plates with the French fries and broccoli.
(Percentage of daily recommendation)
Calorie | 548 cal. | (26 %) | ||
Protein | 48 g | (49 %) | ||
Fat | 31 g | (27 %) | ||
Carbohydrates | 18 g | (12 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 4.2 g | (14 %) |