Grilled Steak on Arugula

Gluten Free
Very Healthy
Health score
76%
Grilled Steak on Arugula
45 min.
8
328kcal

Suggestions


Elevate your lunch or dinner with this deliciously healthy Grilled Steak on Arugula. Perfectly suited for a gluten-free diet, this dish promises a combination of robust flavors and nutritional benefits that will surely impress your family and friends. With each serving clocking in at just 328 calories, it’s an ideal choice for those looking for a heart-healthy option without sacrificing taste.

The star of this recipe is undoubtedly the juicy, tender steak that’s grilled to perfection, whether you prefer it rare or medium-rare. Paired with peppery arugula and crisp, fresh artichokes, this salad delivers a refreshing bite that contrasts beautifully with the savory, rich flavors of the meat. Drizzled with a tangy balsamic vinaigrette and speckled with shavings of parmesan cheese, it turns an ordinary meal into a gourmet experience.

Not only is this grilled steak dish packed with protein, providing a substantial 24.5% from this nutritional powerhouse, but it also boasts healthy fats and minimal carbs, making it a great fit for various dietary needs. Ideal for gatherings or a simple family meal, this recipe allows you to treat your loved ones to something special while ensuring they enjoy a very healthy choice. Get ready to fire up the grill and savor the vibrant flavors of this remarkable dish!

Ingredients

  • 12 ounces baby artichokes (each 2 in. wide; see notes)
  • tablespoons balsamic vinegar 
  •  boned beef top loin steaks thick
  • servings salt and fresh-ground pepper 
  • tablespoons juice of lemon 
  • tablespoons olive oil extra-virgin
  • ounces parmesan cheese (see notes)
  • qt tender watercress sprigs rinsed

Equipment

  • food processor
  • bowl
  • knife
  • grill
  • kitchen thermometer
  • mandoline
  • peeler

Directions

  1. In a large bowl, combine 1 quart water and the lemon juice. Rinse artichokes. Starting with lower, outer petals, snap off and discard leaves near bases, down to those that are half green and half yellow. Slice green tops off cones.
  2. Cut stems flush with bases and trim off any remaining dark green.
  3. Cut artichokes in half lengthwise and, if the center is fuzzy or prickly, scrape out. Drop artichokes in lemon water as trimmed. Lift artichokes out and slice paper-thin in food processor, with a hand guard on a box slicer or mandoline, or with a sharp knife. Return slices to lemon water.
  4. Rinse beef and pat dry; trim off excess surface fat. Rub 1 tablespoon olive oil all over steak.
  5. Set steak on a barbecue grill over a solid bed of medium coals or medium heat on a gas grill (you can hold your hand at grill level only 5 to 6 seconds); close lid on gas grill. Cook, turning once, until rare (red to pinkish red in the center and pale pink near the surface; cut to test or insert a thermometer in center of thickest part--it should register about 125), 12 to 16 minutes total, or medium-rare (pinkish red in center, gray near surface, 135 in center), 16 to 20 minutes total.
  6. Let rest in a warm place for about 5 minutes.
  7. Meanwhile, in a large bowl, mix 1 tablespoon each olive oil and balsamic vinegar.
  8. Add arugula and mix gently to coat. Arrange arugula on a large platter. To the bowl, add 1 more tablespoon each olive oil and balsamic vinegar.
  9. Drain artichoke slices well and add to bowl; mix gently.
  10. Add salt and pepper to taste.
  11. Spread artichokes and dressing evenly over arugula.
  12. Cut steak crosswise into 1/4-inch-thick slices and arrange, slightly overlapping, on arugula.
  13. Sprinkle lightly with salt and pepper. With a vegetable peeler, shave curls of cheese onto steak.
  14. Drizzle with 2 tablespoons olive oil; offer more oil to add to taste.

Nutrition Facts

Calories328kcal
Protein24.5%
Fat58.87%
Carbs16.63%

Properties

Glycemic Index
13.63
Glycemic Load
1.95
Inflammation Score
-10
Nutrition Score
30.377826161359%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
10.17mg
Kaempferol
82.55mg
Quercetin
18.75mg

Nutrients percent of daily need

Calories:328.28kcal
16.41%
Fat:22.58g
34.74%
Saturated Fat:6.79g
42.41%
Carbohydrates:14.35g
4.78%
Net Carbohydrates:8.26g
3%
Sugar:6.36g
7.07%
Cholesterol:53.41mg
17.8%
Sodium:453.75mg
19.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.15g
42.29%
Vitamin K:264.17µg
251.59%
Vitamin A:6049.56IU
120.99%
Folate:236.39µg
59.1%
Calcium:491.28mg
49.13%
Vitamin C:37.79mg
45.81%
Manganese:0.77mg
38.61%
Magnesium:126.32mg
31.58%
Potassium:1057.5mg
30.21%
Iron:5.08mg
28.21%
Phosphorus:276.1mg
27.61%
Fiber:6.09g
24.37%
Vitamin B6:0.48mg
24.16%
Selenium:15.08µg
21.54%
Zinc:3.19mg
21.25%
Vitamin B3:3.67mg
18.34%
Vitamin B2:0.29mg
16.88%
Vitamin E:2.53mg
16.87%
Vitamin B5:1.38mg
13.81%
Copper:0.22mg
11.11%
Vitamin B12:0.6µg
10.08%
Vitamin B1:0.15mg
9.78%
Source:My Recipes