Protein-Packed Dinner

Steak with Broccoli, Radicchio and Pears

4.5
Average: 4.5 (6 votes)
(6 votes)
Steak with Broccoli, Radicchio and Pears

Steak with broccoli, radicchio and pears - Great mix of spicy and fruity ingredients.

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
489
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie489 cal.(23 %)
Protein46 g(47 %)
Fat29 g(25 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.7 mg(48 %)
Vitamin K182.6 μg(304 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin18.5 mg(154 %)
Vitamin B₆0.7 mg(50 %)
Folate67.6 μg(23 %)
Pantothenic acid1.8 mg(30 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂9 μg(300 %)
Vitamin C98 mg(103 %)
Potassium1,063 mg(27 %)
Calcium85 mg(9 %)
Magnesium77 mg(26 %)
Iron5.1 mg(34 %)
Iodine14.9 μg(7 %)
Zinc8.1 mg(101 %)
Saturated fatty acids6.1 g
Uric acid282.4 mg
Cholesterol88.4 mg
Complete sugar11 g

Ingredients

for
4
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
How healthy are the main ingredients?
BroccoliRadicchioolive oilparsleyBasilsalt

Preparation steps

1.

Clean broccoli, wash and cook in boiling salted water for about 5 minutes. Drain, rinse with cold water and drain.

2.

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.

3.

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.

4.

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.

5.

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.