Steak with Garlic Rosemary Oil and Green Beans
Healthy, because
Even smarter
Nutritional values
Steak is full of protein, which can help you build up your muscles, while the green beans provide plenty of nutrients for your body like vitamins, minerals, antioxidants, and fiber.
Serve with some whole wheat bread for maximum fiber intake and more satiation!
(Percentage of daily recommendation)
| Calorie | 359 cal. | (17 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 54.5 μg | (91 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.5 mg | (154 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 19.8 μg | (44 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,007 mg | (25 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 9.3 mg | (116 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 273 mg | |||
| Cholesterol | 102 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 garlic cloves
- 2 sprigs rosemary
- 3 Tbsps olive oil
- freshly ground peppers
- 4 Steak fillet (about 6 ounces)
- 20 ozs green Beans
- salt
Preparation steps
Peel the garlic and chop coarsely. Rinse the rosemary, shake dry, remove the leaves and chop. Mix with the pepper, garlic, and 2-3 tablespoons of oil. Rinse steaks and pat dry and rub with oil. Let marinade for about 1 hour.
Rinse, clean and blanch the green beans for about 8 minutes in salt water. Rinse with cold water and drain.
Preheat the oven to 300°F.
Remove the steaks from the oil, pat dry, add salt and fry until golden brown, around 3-4 minutes in a hot, ovenproof skillet. Spread the garlic and rosemary oil on them and place in the oven for about 10 minutes (possibly more or less time, depending on the desired degree of doneness).
Toss the beans in the remaining hot oil, add salt and serve with the steaks.
