Panfried Flank Steak with Mushroom Ragoût

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Panfried Flank Steak with Mushroom Ragoût
35 min.
4
445kcal

Suggestions


Indulge in a culinary delight with our Panfried Flank Steak with Mushroom Ragoût, a dish that perfectly balances flavor and health. This recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100, making it an excellent choice for those who prioritize nutritious meals without sacrificing taste.

In just 35 minutes, you can create a mouthwatering main course that serves four, ideal for a family dinner or a gathering with friends. The star of the dish, flank steak, is seared to perfection, ensuring a juicy and tender bite. Paired with a rich and savory mushroom ragoût, this meal is a celebration of fresh ingredients and bold flavors.

The combination of sautéed mixed mushrooms, aromatic garlic, and a hint of rosemary creates a ragoût that elevates the steak to new heights. With a caloric breakdown that highlights a healthy balance of protein, fats, and carbohydrates, this dish is as satisfying as it is wholesome. Whether you're looking for a hearty lunch or a delightful dinner, this Panfried Flank Steak with Mushroom Ragoût is sure to impress and nourish your body.

Get ready to savor every bite and enjoy the compliments from your guests as you serve this exquisite dish that embodies the essence of healthy cooking!

Ingredients

  • 0.5 teaspoon pepper black
  • 14 oz frangelico diced canned
  • 1.5 lb flank steak 
  • cups mushrooms mixed fresh sliced
  • 0.5 teaspoon rosemary leaves fresh chopped
  • large garlic clove minced
  • tablespoons olive oil 
  • 0.8 teaspoon pepper dried hot
  • 1.3 teaspoons salt 
  • pinch sugar 

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • baking pan
  • cutting board

Directions

  1. Put oven rack in middle position and preheat oven to 200°F.
  2. Pat steak dry.
  3. Mix together salt and pepper in a small bowl, then rub three fourths of salt mixture on both sides of steak.
  4. Heat 1 tablespoon oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté meat, turning over once, 6 to 8 minutes total for rare (depending on thickness of steak).
  5. Transfer to a baking pan and keep warm in oven while making ragout.
  6. Heat remaining 2 tablespoons oil in uncleaned skillet over moderately high heat until hot but not smoking, then sauté garlic, rosemary, and red-pepper flakes, stirring, until fragrant, about 30 seconds.
  7. Add mushrooms and remaining salt mixture and sauté, stirring frequently and scraping up any brown bits, until mushrooms are tender but still juicy, 6 to 7 minutes.
  8. Add tomatoes with their juice and sugar, then simmer, stirring occasionally, until liquid is reduced by about two thirds, 5 to 8 minutes.
  9. Transfer steak to a cutting board and pour any meat juices from baking pan into mushroom ragout. Holding knife at a 45-degree angle, cut steak across the grain into thin slices.
  10. Serve topped with ragout.

Nutrition Facts

Calories445kcal
Protein38.51%
Fat40.68%
Carbs20.81%

Properties

Glycemic Index
41.02
Glycemic Load
4.93
Inflammation Score
-7
Nutrition Score
37.114347842724%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:444.89kcal
22.24%
Fat:20.73g
31.9%
Saturated Fat:4.99g
31.19%
Carbohydrates:23.86g
7.95%
Net Carbohydrates:15.18g
5.52%
Sugar:8.35g
9.28%
Cholesterol:102.06mg
34.02%
Sodium:853.92mg
37.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.17g
88.34%
Vitamin B3:23.79mg
118.93%
Vitamin B6:2.04mg
102.01%
Selenium:69.7µg
99.57%
Phosphorus:725.95mg
72.6%
Zinc:10.04mg
66.91%
Vitamin B5:6.17mg
61.68%
Vitamin B2:0.94mg
55.07%
Potassium:1624.58mg
46.42%
Manganese:0.85mg
42.56%
Fiber:8.69g
34.75%
Copper:0.62mg
30.77%
Magnesium:106.43mg
26.61%
Vitamin B12:1.55µg
25.8%
Iron:4.18mg
23.21%
Folate:66.37µg
16.59%
Vitamin E:2.15mg
14.34%
Vitamin B1:0.18mg
11.74%
Vitamin D:1.36µg
9.04%
Vitamin K:9.18µg
8.74%
Calcium:46.8mg
4.68%
Vitamin A:112.99IU
2.26%
Source:Epicurious