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 the rich flavors of our Panfried Flank Steak with Mushroom Ragoût, a dish that perfectly balances health and taste. With a remarkable health score of 100, this gluten-free and dairy-free recipe is not only a feast for the senses but also a guilt-free option for those looking to maintain a healthy lifestyle. Ready in just 35 minutes, it’s an ideal choice for a quick yet satisfying lunch or dinner.

The star of this dish is the flank steak, known for its robust flavor and tenderness when cooked to perfection. Paired with a savory mushroom ragoût, made from a medley of fresh mushrooms, garlic, and tomatoes, this meal is a delightful combination of textures and tastes. The ragoût adds a luscious, umami-rich sauce that elevates the steak, making each bite a memorable experience.

With only 445 calories per serving, this dish is a great way to enjoy a hearty meal without compromising your health goals. The caloric breakdown reveals a well-rounded profile, with a significant portion of protein to fuel your day, healthy fats for satiety, and just the right amount of carbohydrates. Whether you’re hosting a dinner party or simply treating yourself to a delicious meal, this Panfried Flank Steak with Mushroom Ragoût is sure to impress and satisfy.

Ingredients

  • 0.5 teaspoon pepper black
  • 14 oz canned tomatoes diced canned
  • 1.5 lb flank steak 
  • cups mushrooms mixed fresh sliced
  • 0.5 teaspoon rosemary fresh chopped
  • large garlic clove minced
  • tablespoons olive oil 
  • 0.8 teaspoon red-pepper flakes 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