Flank Steak with Roasted Endive, Spring Onion Agrodolce, and Arugula

Gluten Free
Dairy Free
Health score
50%
Flank Steak with Roasted Endive, Spring Onion Agrodolce, and Arugula
45 min.
4
478kcal

Suggestions

Ingredients

  • ounces arugula leaves 
  • pound belgian endive halved lengthwise
  • 0.8 teaspoon pepper black divided freshly ground
  • pound flank steak halved
  • 0.5 cup honey 
  • 1.5 teaspoons hungarian paprika sweet
  • tablespoon juice of lemon fresh
  • tablespoons olive oil divided
  • tablespoons olive oil extra-virgin
  • tablespoons oregano fresh divided chopped
  • 0.8 teaspoon salt divided
  • 0.5 cup sherry vinegar 
  • 12 ounces spring onion trimmed quartered

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • grill pan

Directions

  1. Place honey in a medium saucepan over medium heat; cook 2 minutes or until heated.
  2. Add onions to pan; stir to combine. Stir in vinegar; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until onions are tender. Cook, uncovered, 20 minutes or until syrupy.
  3. Preheat oven to 37
  4. Heat an ovenproof grill pan over medium-high heat.
  5. Add 1 tablespoon oil to pan, swirling to coat.
  6. Sprinkle endive evenly with 1/4 teaspoon salt and 1/4 teaspoon black pepper.
  7. Add endive, cut sides down, to pan. Cook 1 minute or until lightly browned. Turn endive; place pan in oven.
  8. Bake at 375 for 15 minutes or until endive is tender.
  9. Remove endive from oven; cover and keep warm. Wipe pan clean.
  10. Combine remaining 1/2 teaspoon salt, remaining 1/2 teaspoon pepper, 1 tablespoon oregano, and paprika in a small bowl.
  11. Sprinkle beef evenly with oregano mixture.
  12. Heat grill pan over medium-high heat.
  13. Add remaining 1 tablespoon oil to pan, swirling to coat.
  14. Add beef to pan; cook 4 minutes on each side or until desired degree of doneness.
  15. Let stand 10 minutes before cutting across the grain into thin slices.
  16. Combine remaining 1 tablespoon oregano, arugula, oil, and juice in a medium bowl; toss gently.
  17. Serve steak with endive and arugula salad; top steak with onion mixture.

Nutrition Facts

Calories478kcal
Protein22.8%
Fat37.13%
Carbs40.07%

Properties

Glycemic Index
42.07
Glycemic Load
19.78
Inflammation Score
-10
Nutrition Score
28.82782620969%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.22mg
Kaempferol
11.05mg
Quercetin
11.34mg

Nutrients percent of daily need

Calories:477.7kcal
23.88%
Fat:20.36g
31.32%
Saturated Fat:4.42g
27.65%
Carbohydrates:49.44g
16.48%
Net Carbohydrates:41.74g
15.18%
Sugar:37.63g
41.81%
Cholesterol:68.04mg
22.68%
Sodium:525.27mg
22.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.13g
56.26%
Vitamin K:233.5µg
222.38%
Selenium:34.8µg
49.71%
Vitamin B6:0.86mg
43.07%
Vitamin B3:8.03mg
40.13%
Vitamin A:1967.76IU
39.36%
Folate:146.58µg
36.65%
Zinc:5.2mg
34.66%
Phosphorus:315.79mg
31.58%
Fiber:7.7g
30.78%
Vitamin C:25.29mg
30.66%
Potassium:1056.66mg
30.19%
Manganese:0.59mg
29.33%
Iron:5.2mg
28.91%
Vitamin E:3.62mg
24.13%
Calcium:200.23mg
20.02%
Magnesium:77.63mg
19.41%
Vitamin B2:0.29mg
17.25%
Vitamin B12:1.03µg
17.2%
Vitamin B1:0.22mg
14.63%
Copper:0.28mg
13.9%
Vitamin B5:1.15mg
11.47%
Source:My Recipes