Flat Iron Steaks with Great Green Sauce and Nutty

Health score
55%
Flat Iron Steaks with Great Green Sauce and Nutty
35 min.
4
798kcal

Suggestions

Ingredients

  • fillet anchovies 
  •  beefsteak tomatoes sliced
  • servings bell pepper black
  • tablespoon butter 
  • tablespoons capers 
  • cups chicken stock see 
  • 24 ounce flat iron steak 
  • cup flat-leaf parsley 
  • tablespoons flat-leaf parsley chopped
  • tablespoon olive oil extra-virgin
  • servings olive oil extra-virgin for drizzling
  • 0.3 cup vermicelli pasta thin
  • tablespoon red wine vinegar 
  • cup enriched rice white
  • servings salt 
  •  shallots coarsely chopped
  • 0.3 cup slivered almonds 
  • teaspoons worcestershire sauce 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • pot

Directions

  1. Preheat a medium saucepan over medium heat.
  2. Add oil and butter. When butter melts, toast broken pasta and nuts for 2 to 3 minutes, until lightly golden.
  3. Add rice and stock, raise heat and bring liquid to a boil. Stir rice, cover pot and reduce heat to simmer. Cook rice 18 minutes, until tender.
  4. Add parsley and fluff with fork.
  5. Preheat a griddle pan or large nonstick skillet to medium-high heat. Season steaks with salt and drizzle with a little extra-virgin olive oil. When pan is very hot, add meat and cook steaks 4 minutes on each side, medium rare, up to 6 or 7 minutes on each side, medium well. Medium rare is recommended for this cut of meat, similar to a hanger steak.
  6. Place parsley, shallot, capers, anchovies in a food processor and grind. Scrape herb mix into a small bowl. Stir in Worcestershire sauce and vinegar and about 1 teaspoon of coarse black pepper, 1/3 palm full.
  7. To serve, place steaks alongside a serving of rice. Top steaks with 1/4 of the sauce.
  8. Garnish plate with sliced tomatoes seasoned with salt and pepper.

Nutrition Facts

Calories798kcal
Protein22.19%
Fat50.06%
Carbs27.75%

Properties

Glycemic Index
81.8
Glycemic Load
25.61
Inflammation Score
-10
Nutrition Score
43.901739161947%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
1.18mg
Apigenin
36.64mg
Luteolin
0.21mg
Isorhamnetin
0.18mg
Kaempferol
8.31mg
Myricetin
2.74mg
Quercetin
11.41mg

Nutrients percent of daily need

Calories:797.91kcal
39.9%
Fat:44.23g
68.04%
Saturated Fat:11.82g
73.89%
Carbohydrates:55.16g
18.39%
Net Carbohydrates:50.57g
18.39%
Sugar:7.78g
8.64%
Cholesterol:126.99mg
42.33%
Sodium:747.19mg
32.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.1g
88.21%
Vitamin K:306.05µg
291.47%
Vitamin B12:8.63µg
143.88%
Selenium:65.37µg
93.38%
Zinc:13.27mg
88.45%
Vitamin A:2953.76IU
59.08%
Vitamin C:47.31mg
57.34%
Vitamin B3:10.91mg
54.55%
Phosphorus:506.67mg
50.67%
Manganese:0.98mg
49.11%
Vitamin B6:0.98mg
48.81%
Iron:7.1mg
39.47%
Vitamin B2:0.67mg
39.36%
Vitamin E:5.85mg
38.99%
Potassium:1333.81mg
38.11%
Copper:0.62mg
31.17%
Magnesium:106.03mg
26.51%
Vitamin B5:2.42mg
24.19%
Vitamin B1:0.35mg
23.2%
Folate:74.19µg
18.55%
Fiber:4.58g
18.33%
Calcium:104.71mg
10.47%