Parsley-Poblano Salad with Orange-Glazed Beef

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Parsley-Poblano Salad with Orange-Glazed Beef
45 min.
4
377kcal

Suggestions

Ingredients

  • teaspoon balsamic vinegar 
  • teaspoons balsamic vinegar 
  • 20 ounce beef tenderloin steaks 
  • cups firmly flat-leaf parsley fresh packed (small sprigs)
  •  garlic clove minced
  •  garlic cloves smashed
  • 0.5 teaspoon ground cumin 
  • large navel oranges 
  • teaspoon olive oil 
  • tablespoons olive oil 
  • 0.3 cup orange juice fresh
  • 0.3 teaspoon orange zest finely grated
  • 0.5 teaspoon orange zest finely grated
  •  poblano chiles 
  • medium onion red thinly sliced
  • servings salt and pepper freshly ground
  • 0.5 teaspoon sugar 
  • pinch sugar 

Equipment

  • bowl
  • knife
  • plastic wrap
  • grill
  • broiler

Directions

  1. Prepare the beef: In a shallow glass or ceramic dish, combine the vinegar, oil, garlic, orange zest and sugar. Rub the mixture over both sides of the steaks and let marinate at room temperature for at least 15 minutes or for up to 2 hours.
  2. Prepare the salad: Roast the poblanos directly over a gas flame or under the broiler, turning, until lightly charred all over; be careful not to burn off too much of their thin skins.
  3. Put the chiles in a small bowl, cover with plastic wrap and let steam for 5 minutes. Working over the bowl, peel off all the charred skins and remove the stems and seeds. Strain any accumulated poblano juices into a clean small bowl.
  4. Cut the chiles into thin 2-inch strips.
  5. In a large bowl, combine the chiles with the garlic, orange juice, oil, vinegar, sugar, orange zest, cumin and 1/2 teaspoon each of salt and pepper. Stir in any reserved poblano juices and set aside for 15 minutes.
  6. Light a grill or preheat the broiler. Peel the oranges with a sharp knife, taking care to remove all the bitter white pith.
  7. Cut in between the membranes to release the orange sections.
  8. Season the meat with salt and pepper. Grill or broil the steaks for about 3 minutes per side, or until nicely browned, crusty and medium- rare.
  9. Let the steaks rest for 5 minutes.
  10. Remove the garlic from the dressing in the bowl.
  11. Add the parsley and onion and toss well. Mound the salad on 4 large plates.
  12. Cut the steaks into thin slices and arrange alongside.
  13. Garnish with the orange sections and serve.
  14. Wine Recommendation: Pick a red with enough brisk acidity to cope with the raw citrus and sharp parsley. One option is an Italian Barbera, perhaps the 1994 Michele Chiarlo Barbera d'Asti or the 1993 Bruno Giacosa Barbera d'Alba.

Nutrition Facts

Calories377kcal
Protein36.5%
Fat40.6%
Carbs22.9%

Properties

Glycemic Index
106.55
Glycemic Load
3.2
Inflammation Score
-10
Nutrition Score
36.440869580144%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
17.16mg
Naringenin
5.3mg
Apigenin
129.29mg
Luteolin
3.96mg
Isorhamnetin
1.38mg
Kaempferol
1.12mg
Myricetin
8.96mg
Quercetin
7.28mg

Nutrients percent of daily need

Calories:377.12kcal
18.86%
Fat:17.21g
26.48%
Saturated Fat:4.36g
27.23%
Carbohydrates:21.85g
7.28%
Net Carbohydrates:16.71g
6.08%
Sugar:11.69g
12.99%
Cholesterol:90.72mg
30.24%
Sodium:310.93mg
13.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.82g
69.65%
Vitamin K:995.1µg
947.71%
Vitamin C:180.02mg
218.21%
Vitamin A:5483.95IU
109.68%
Selenium:43.79µg
62.55%
Vitamin B6:1.19mg
59.65%
Vitamin B3:10.58mg
52.88%
Zinc:6.5mg
43.33%
Phosphorus:375.14mg
37.51%
Folate:149.46µg
37.36%
Iron:6.65mg
36.95%
Potassium:1144.28mg
32.69%
Vitamin B12:1.32µg
21.97%
Magnesium:82.72mg
20.68%
Fiber:5.14g
20.57%
Vitamin B1:0.27mg
18.08%
Vitamin B2:0.29mg
17.31%
Calcium:166.29mg
16.63%
Vitamin E:2.39mg
15.93%
Vitamin B5:1.48mg
14.79%
Manganese:0.29mg
14.68%
Copper:0.29mg
14.58%
Source:My Recipes