Grilled-Steak and Arugula Salad with Mustard Caper Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
61%
Grilled-Steak and Arugula Salad with Mustard Caper Vinaigrette
45 min.
4
612kcal

Suggestions

Ingredients

  • 0.5 teaspoon anchovy paste 
  • pound arugula washed and torn in half ( 2 1/2 quarts)
  • tablespoons capers drained
  • 0.8 pound cherry tomatoes halved
  • 1.5 teaspoons dijon mustard 
  • servings fresh-ground pepper black
  • tablespoons olive oil 
  • servings salt 
  • 1.5 pounds rump steak 
  • tablespoon white-wine vinegar 

Equipment

  • bowl
  • whisk
  • grill
  • broiler

Directions

  1. Light the grill or heat the broiler. Coat the steak with 1 tablespoon of the oil.
  2. Sprinkle the steak with 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill or broil the steak for 5 minutes. Turn the meat and cook to your taste, about 5 minutes longer for medium rare.
  3. Transfer the steak to a carving board and leave to rest in a warm spot for 5 minutes.
  4. Meanwhile, put the arugula on a platter or on individual plates. Top with the cherry tomatoes and sprinkle with 1/8 teaspoon salt.
  5. In a medium glass or stainless-steel bowl, whisk together the mustard, anchovy paste, vinegar, capers, 1/4 teaspoon salt, and 1/8 teaspoon pepper.
  6. Add the remaining 5 tablespoons oil slowly, whisking.
  7. Slice the steak on the diagonal.
  8. Put the slices on top of the arugula and tomatoes and drizzle the vinaigrette over all.
  9. Variation:: Use two quarts of watercress or spinach leaves instead of the arugula.
  10. Wine Recommendation: The great red grape of Italy's Piedmont is the nebbiolo, the basis of Barolo and Barbaresco, two complex, powerful, expensive wines. Purchase instead a Nebbiolo delle Langhe for a more frugal, lighter, but equally delicious experience.

Nutrition Facts

Calories612kcal
Protein25.65%
Fat69.2%
Carbs5.15%

Properties

Glycemic Index
24
Glycemic Load
0.76
Inflammation Score
-10
Nutrition Score
33.055652072896%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
4.88mg
Kaempferol
44.83mg
Myricetin
0.01mg
Quercetin
16.48mg

Nutrients percent of daily need

Calories:611.52kcal
30.58%
Fat:47.22g
72.65%
Saturated Fat:13.26g
82.89%
Carbohydrates:7.92g
2.64%
Net Carbohydrates:5.27g
1.92%
Sugar:4.49g
4.98%
Cholesterol:95.89mg
31.96%
Sodium:485.27mg
21.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.38g
78.76%
Vitamin K:139.89µg
133.23%
Vitamin B12:4.74µg
78.92%
Vitamin A:3114.52IU
62.29%
Vitamin C:36.6mg
44.36%
Selenium:30.03µg
42.9%
Zinc:6.28mg
41.85%
Vitamin B6:0.8mg
40.02%
Phosphorus:383.52mg
38.35%
Vitamin B3:7.16mg
35.8%
Folate:132.42µg
33.11%
Iron:5.93mg
32.94%
Potassium:1140.98mg
32.6%
Vitamin E:4.06mg
27.04%
Vitamin B2:0.43mg
25.42%
Manganese:0.5mg
25.1%
Magnesium:98.03mg
24.51%
Calcium:206.52mg
20.65%
Vitamin B1:0.26mg
17.04%
Copper:0.31mg
15.25%
Vitamin B5:1.15mg
11.47%
Fiber:2.64g
10.57%
Source:My Recipes