Pan-Seared Steaks With Mushrooms

Gluten Free
Dairy Free
Very Healthy
Health score
92%
Pan-Seared Steaks With Mushrooms
45 min.
4
207kcal

Suggestions

Ingredients

  • 16 ounce beef tenderloin steaks trimmed 1/
  • 1 bunch broccoli rabe thick
  • 1 tablespoon thyme leaves fresh chopped
  • 8 ounce pre exotic mushrooms 
  • 0.3 cup red wine 

Equipment

  • frying pan
  • kitchen thermometer

Directions

  1. Heat oil in a large skillet over medium heat.
  2. Add broccoli rabe and 1 tablespoon water. Cover; cook 8 minutes, until crisp-tender, stirring occasionally. Set aside and keep warm.
  3. Meanwhile, sprinkle salt and freshly ground black pepper, both to taste, on steaks.
  4. Heat large nonstick skillet coated with cooking spray over medium-high heat until hot.
  5. Add steaks; cook 3 minutes per side for medium-rare, or longer for desired doneness. Using a meat thermometer, check that meat has reached an internal temperature of 14
  6. Transfer steaks to a serving plate; keep warm.
  7. Add mushrooms to the skillet. Cover; cook over medium-high heat, 3 minutes.
  8. Add port. Simmer, uncovered, 3 minutes, until sauce thickens slightly.
  9. Serve mushrooms over steaks; top with thyme. Season broccoli rabe with salt and freshly ground black pepper, both to taste.
  10. Serve with steaks.

Nutrition Facts

Calories207kcal
Protein58.27%
Fat33.04%
Carbs8.69%

Properties

Glycemic Index
31
Glycemic Load
0.58
Inflammation Score
-10
Nutrition Score
25.099999914999%

Flavonoids

Cyanidin
0.03mg
Petunidin
0.3mg
Delphinidin
0.3mg
Malvidin
2.08mg
Peonidin
0.19mg
Catechin
1.07mg
Epigallocatechin
0.01mg
Epicatechin
0.57mg
Hesperetin
0.09mg
Naringenin
0.27mg
Apigenin
0.06mg
Luteolin
0.8mg
Kaempferol
0.01mg
Myricetin
0.06mg
Quercetin
1.43mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:207.25kcal
10.36%
Fat:7.22g
11.11%
Saturated Fat:2.57g
16.05%
Carbohydrates:4.28g
1.43%
Net Carbohydrates:1.94g
0.71%
Sugar:1.43g
1.59%
Cholesterol:72.57mg
24.19%
Sodium:84.61mg
3.68%
Alcohol:1.59g
100%
Alcohol %:0.83%
100%
Protein:28.67g
57.33%
Vitamin K:127.98µg
121.89%
Selenium:40.45µg
57.79%
Vitamin B3:10.07mg
50.34%
Vitamin B6:0.88mg
43.78%
Zinc:5.28mg
35.23%
Phosphorus:332.31mg
33.23%
Vitamin A:1564.87IU
31.3%
Vitamin B2:0.45mg
26.32%
Potassium:722.18mg
20.63%
Iron:3.68mg
20.45%
Vitamin C:15.41mg
18.67%
Folate:72.21µg
18.05%
Vitamin B12:1.08µg
17.95%
Vitamin B5:1.78mg
17.77%
Manganese:0.31mg
15.61%
Copper:0.3mg
15.08%
Vitamin B1:0.22mg
14.86%
Magnesium:48.21mg
12.05%
Calcium:95.96mg
9.6%
Fiber:2.34g
9.35%
Vitamin E:1.27mg
8.48%
Source:My Recipes