Flank Steak with Creamed Swiss Chard and Pine Nuts

Very Healthy
Health score
60%
Flank Steak with Creamed Swiss Chard and Pine Nuts
50 min.
4
451kcal

Suggestions

Ingredients

  •  dinner rolls whole wheat
  • 1.3 pounds flank steak cut in half
  • clove garlic minced
  • servings kosher salt and pepper black freshly ground
  • 0.3 teaspoon nutmeg freshly grated
  • tablespoon olive oil extra-virgin
  • tablespoon oregano dried fresh chopped
  • tablespoons pinenuts toasted chopped
  • 0.5  onion diced red
  • tablespoons red wine vinegar 
  • cups strawberries halved
  • large bunch rainbow swiss chard stemmed coarsely chopped
  • tablespoon butter unsalted

Equipment

  • frying pan
  • sauce pan
  • oven
  • whisk
  • pot
  • wooden spoon
  • slotted spoon

Directions

  1. Combine the chard, onions and 1/2 cup water in a large pot. Bring to a simmer over high heat, then lower the heat to medium. Cover and cook, stirring frequently, until the chard is very tender, about 15 minutes.
  2. Meanwhile, combine the cream cheese, nutmeg and 1/4 cup water in a medium saucepan.
  3. Place over medium heat and cook, whisking frequently, until the cheese melts and the mixture just bubbles around the edges. With a slotted spoon, add the cooked chard to the cheese mixture (discarding any excess liquid).
  4. Mix well and season with 1/4 teaspoon salt and some pepper.
  5. Garnish with the pine nuts. Set aside, covered, and keep warm.
  6. Heat the oil in a medium skillet over medium heat.
  7. Sprinkle the steaks all over with 1/2 teaspoon salt and some pepper. When the oil is hot and shimmering, add the steaks and cook, turning once, until seared and rich mahogany, about 6 minutes per side.
  8. Transfer the steaks to a plate.
  9. Add the garlic to the pan and cook, stirring occasionally, until aromatic, about 1 minute. Pull the skillet from the heat, add the vinegar, and use a wooden spoon to scrape up any browned bits that cling to the pan.
  10. Add in the butter, oregano and any juices from the steak. Stir until the butter melts.
  11. Slice the meat against the grain into thin slices. Divide the steak evenly among four plates and pour the pan juices over. Divide the Swiss chard evenly among the four plates and serve each with a dinner roll and 1/2 cup of strawberries.

Nutrition Facts

Calories451kcal
Protein32.6%
Fat39.78%
Carbs27.62%

Properties

Glycemic Index
59
Glycemic Load
2.56
Inflammation Score
-10
Nutrition Score
39.662608461535%

Flavonoids

Cyanidin
1.21mg
Petunidin
0.08mg
Delphinidin
0.22mg
Malvidin
0.01mg
Pelargonidin
17.89mg
Peonidin
0.04mg
Catechin
3.36mg
Epigallocatechin
0.56mg
Epicatechin
0.3mg
Epicatechin 3-gallate
0.11mg
Epigallocatechin 3-gallate
0.08mg
Naringenin
0.19mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
4.8mg
Myricetin
2.37mg
Quercetin
5.25mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:450.82kcal
22.54%
Fat:20.04g
30.83%
Saturated Fat:6.2g
38.77%
Carbohydrates:31.31g
10.44%
Net Carbohydrates:26.02g
9.46%
Sugar:5.91g
6.56%
Cholesterol:92.57mg
30.86%
Sodium:463.1mg
20.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.95g
73.91%
Vitamin K:640µg
609.52%
Vitamin A:4706.83IU
94.14%
Selenium:57.28µg
81.82%
Vitamin C:66.2mg
80.24%
Manganese:1.56mg
78.03%
Vitamin B3:11.46mg
57.29%
Vitamin B6:1.04mg
52.12%
Zinc:6.58mg
43.89%
Phosphorus:420.43mg
42.04%
Iron:6.2mg
34.45%
Magnesium:135.03mg
33.76%
Potassium:1001.47mg
28.61%
Vitamin B1:0.36mg
24.3%
Vitamin E:3.48mg
23.18%
Vitamin B2:0.39mg
22.8%
Vitamin B12:1.3µg
21.6%
Fiber:5.29g
21.16%
Copper:0.42mg
21.11%
Folate:79.52µg
19.88%
Calcium:182.5mg
18.25%
Vitamin B5:1.32mg
13.22%