Beef and Broccoli Salad

Gluten Free
Dairy Free
Health score
57%
Beef and Broccoli Salad
23 min.
4
497kcal

Suggestions

Ingredients

  •  sack baby greens mixed
  • 24 ounce beef tenderloin steak 
  • head broccoli trimmed cut into chunks cut in florets and stem
  • cup carrots shredded
  •  cherry peppers hot chopped
  • tablespoons cilantro leaves chopped
  • inch ginger root finely chopped
  • 0.3 cup sauce sweet sour
  •  juice of lime juiced
  • cup pea pods sliced
  •  bell pepper red seeded very thinly sliced
  • 0.5 teaspoon pepper flakes red crushed
  • tablespoons white vinegar 
  • servings salt and pepper 
  •  scallions sliced
  • 0.3 cup vegetable oil 

Equipment

  • frying pan
  • whisk
  • grill
  • colander
  • grill pan

Directions

  1. Preheat grill pan over high heat. Season steak with salt and pepper. Spray grill pan with cooking spray. Grill meat 3 to 5 minutes per side for medium rare to medium well doneness.
  2. Remove meat and let stand 10 minutes.
  3. In a pan, bring 1-inch of water to a bubble.
  4. Add a pinch of salt and broccoli pieces and steam for 3 to 5 minutes, until cooked but still firm. In the sink, drain broccoli in colander and run cold water over it to cool.
  5. Arrange greens on large platter or individual dinner plates. Arrange broccoli and veggies on greens.
  6. Combine duck or sweet and sour sauce with ginger, lime juice, vinegar, crushed pepper flakes.
  7. Whisk in oil. Slice steaks and arrange on salad and drizzle completed dish with dressing. Season with additional salt and pepper.

Nutrition Facts

Calories497kcal
Protein34.89%
Fat44.32%
Carbs20.79%

Properties

Glycemic Index
59.96
Glycemic Load
3.58
Inflammation Score
-10
Nutrition Score
41.543912721717%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
1.43mg
Kaempferol
12.16mg
Myricetin
0.1mg
Quercetin
6.52mg

Nutrients percent of daily need

Calories:497.4kcal
24.87%
Fat:24.58g
37.82%
Saturated Fat:6.03g
37.69%
Carbohydrates:25.95g
8.65%
Net Carbohydrates:17.87g
6.5%
Sugar:10.21g
11.34%
Cholesterol:108.86mg
36.29%
Sodium:1063.41mg
46.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.54g
87.09%
Vitamin C:194.96mg
236.31%
Vitamin K:219.72µg
209.25%
Vitamin A:7704.52IU
154.09%
Selenium:56.1µg
80.14%
Vitamin B6:1.51mg
75.63%
Vitamin B3:12.74mg
63.72%
Zinc:7.67mg
51.1%
Phosphorus:495.09mg
49.51%
Folate:156.84µg
39.21%
Potassium:1352.34mg
38.64%
Fiber:8.08g
32.32%
Vitamin B2:0.46mg
26.83%
Iron:4.81mg
26.75%
Vitamin B12:1.58µg
26.37%
Manganese:0.51mg
25.58%
Vitamin E:3.79mg
25.28%
Vitamin B5:2.36mg
23.64%
Magnesium:88.62mg
22.16%
Vitamin B1:0.32mg
21.16%
Calcium:143.6mg
14.36%
Copper:0.26mg
13.11%