Grillades and Gravy over Grits

Dairy Free
Health score
18%
Grillades and Gravy over Grits
45 min.
8
399kcal

Suggestions

Ingredients

  • teaspoons pepper black divided
  • 14 ounce beef broth low-sodium canned
  • ounce tomato sauce canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 cup celery chopped
  • cups grits hot cooked
  • tablespoons flour all-purpose
  • tablespoons basil fresh minced
  • 0.3 cup parsley fresh minced
  • teaspoon thyme leaves fresh chopped
  • cloves garlic fresh minced
  • 0.5 cup bell pepper green chopped
  • 0.5 cup green onions sliced
  • 2.3 ounce olives ripe sliced canned
  • teaspoon pepper sauce hot
  • 0.5 teaspoon salt 
  • pounds breakfast steaks thin
  • teaspoons vegetable oil divided
  • cup onion diced white

Equipment

  • frying pan

Directions

  1. Heat 2 teaspoons oil in a large cast-iron skillet over medium-high heat.
  2. Sprinkle steak with salt and 1 teaspoon black pepper.
  3. Add one-third of steak to pan; cook 45 seconds on each side.
  4. Remove from pan; keep warm. Repeat procedure with remaining steak.
  5. Add remaining 2 teaspoons oil to pan.
  6. Add white onion, celery, bell pepper, and garlic; saut 3 minutes or until vegetables are tender.
  7. Sprinkle flour over vegetables, and stir well to combine.
  8. Add the diced tomatoes, tomato sauce, and olives; stir well to combine.
  9. Add broth; stir until well blended.
  10. Add remaining 1 teaspoon black pepper, basil, thyme, and hot pepper sauce.
  11. Return steak to pan; bring to a boil. Reduce heat, and simmer 1 hour or until steak is tender. Stir in green onions and parsley.
  12. Serve over grits.

Nutrition Facts

Calories399kcal
Protein27.01%
Fat45.15%
Carbs27.84%

Properties

Glycemic Index
58.5
Glycemic Load
3.51
Inflammation Score
-8
Nutrition Score
21.686086996742%

Flavonoids

Apigenin
4.23mg
Luteolin
0.69mg
Isorhamnetin
1mg
Kaempferol
0.27mg
Myricetin
0.33mg
Quercetin
5.02mg

Nutrients percent of daily need

Calories:398.71kcal
19.94%
Fat:20.34g
31.29%
Saturated Fat:7.78g
48.61%
Carbohydrates:28.22g
9.41%
Net Carbohydrates:24.6g
8.95%
Sugar:4.79g
5.32%
Cholesterol:69.17mg
23.06%
Sodium:646.35mg
28.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.38g
54.76%
Vitamin K:58.74µg
55.94%
Selenium:32.74µg
46.77%
Zinc:6.35mg
42.35%
Vitamin B3:7.7mg
38.47%
Vitamin B6:0.7mg
34.95%
Vitamin B12:1.88µg
31.37%
Vitamin C:21.34mg
25.87%
Vitamin B2:0.42mg
24.75%
Iron:4.16mg
23.14%
Phosphorus:225.23mg
22.52%
Potassium:781.83mg
22.34%
Vitamin B1:0.31mg
20.94%
Manganese:0.36mg
18.16%
Folate:63.49µg
15.87%
Fiber:3.62g
14.48%
Copper:0.27mg
13.53%
Magnesium:53.85mg
13.46%
Vitamin A:607.1IU
12.14%
Vitamin E:1.68mg
11.2%
Calcium:59.83mg
5.98%
Vitamin B5:0.38mg
3.79%
Source:My Recipes