Steak with Broccoli, Radicchio and Pears
Steak with broccoli, radicchio and pears - Great mix of spicy and fruity ingredients.
Healthy, because
Even smarter
Nutritional values
Pears are rich in folic acid, which promotes blood formation and is involved in various metabolic processes.
It's best to use organic beef because it contains more healthy polyunsaturated fats than conventionally produced produce.
(Percentage of daily recommendation)
| Calorie | 489 cal. | (23 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 182.6 μg | (304 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.5 mg | (154 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 67.6 μg | (23 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 9 μg | (300 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 1,063 mg | (27 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 14.9 μg | (7 %) | ||
| Zinc | 8.1 mg | (101 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 282.4 mg | |||
| Cholesterol | 88.4 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 12 ozs Broccoli (or broccolini)
- salt
- 1 head Radicchio
- ¾ oz parsley (0.5 Bunch)
- 3 sprigs Basil
- 6 Tbsps olive oil
- 2 Pear
- 1 Tbsp lemon juice
- 26 ozs beef steaks (4 beef steaks; 1" thick; e.g. sirloin steaks)
- peppers
- 2 Tbsps walnut kernels
Preparation steps
Clean broccoli, wash and cook in boiling salted water for about 5 minutes. Drain, rinse with cold water and drain.
Meanwhile, clean radicchio, wash, quarter lengthwise and pat dry. Wash herbs, shake dry, chop leaves and mix with 3 tablespoons oil. Wash pears, quarter, core, cut into wedges and sprinkle with lemon juice.
Rinse steaks, pat dry and brush thinly with 1 tablespoon oil, season with salt and pepper. Place steaks in a hot grill pan and grill over high heat for about 2-3 minutes on each side. Then remove from pan and let rest for 5 minutes.
Drizzle radicchio with 1 tablespoon oil and fry in hot grill pan, turning, for 3-4 minutes over medium heat. Remove from pan. Heat remaining oil in grill pan, add broccoli and pear wedges and also fry on both sides for 1-2 minutes.
Season steaks with salt and pepper and arrange on plates with grilled vegetables and pears. Sprinkle with walnuts and drizzle everything with the herb oil.
