Sauteed Flank Steak with Arugula and Roasted Cauliflower and Red Peppers

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Sauteed Flank Steak with Arugula and Roasted Cauliflower and Red Peppers
1500 min.
4
361kcal

Suggestions


Indulge in the irresistible flavors of our Sauteed Flank Steak with Arugula and Roasted Cauliflower and Red Peppers, a dish that's not only delicious but also caters to health-conscious diners. This meal strikes the perfect balance between rich, savory steak and the fresh, peppery notes of arugula, making it an ideal choice for a nutritious lunch or a satisfying dinner.

Picture succulent flank steak, tender and infused with the fragrant essence of garlic and thyme, paired brilliantly with vibrant roasted vegetables that offer a delightful crunch. Roasted cauliflower and sweet red bell peppers, touched by the warm embrace of olive oil and seasoning, create a colorful medley that’s as pleasing to the eye as it is to the palate.

The best part? This recipe is gluten-free, dairy-free, and packs a healthy punch with just 361 calories per serving, making it perfect for those looking to indulge without the guilt. Whether you’re cooking for family or entertaining friends, this dish is sure to impress with its bold flavors and beautiful presentation. Join us in creating a meal that's both nourishing and delightful, bringing everyone to the table for a truly memorable dining experience!

Ingredients

  • oz baby arugula 
  • 2.5 lb cauliflower cut into 1 1/2-inch-wide florets (8 cups)
  • 0.5 cup fat-skimmed beef broth fat-free reduced-sodium
  • lb flank steak halved lengthwise (along the grain)
  • teaspoons thyme sprigs fresh chopped
  • large garlic clove peeled
  • 1.5 teaspoons pepper black
  • 1.5 tablespoons olive oil extra virgin extra-virgin
  • lb bell pepper red cut into 1-inch squares ( 5)
  • teaspoons red-wine vinegar to taste
  • 1.5 teaspoons salt 
  • 0.5 tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • blender
  • baking pan
  • aluminum foil
  • cutting board

Directions

  1. Put oven rack in upper third of oven and preheat oven to 500°F.
  2. Toss cauliflower, bell peppers, and garlic with olive oil, 1 teaspoon thyme, 1 teaspoon salt, and 1/2 teaspoon pepper in a large bowl.
  3. Spread in a large shallow baking pan (at least 15 by 10 inches) and roast, turning over once or twice, until vegetables are tender and slightly charred, 25 to 30 minutes.
  4. While vegetables roast, heat a dry 10-inch heavy skillet (not nonstick; preferably cast-iron) over moderately high heat until hot, about 3 minutes. Meanwhile, stir together remaining teaspoon thyme, teaspoon pepper, and 1/2 teaspoon salt in a small bowl. Pat steak dry and rub both sides with thyme mixture.
  5. Add vegetable oil to hot skillet, then add steak and sauté, turning over once, 5 to 7 minutes total for medium-rare.
  6. Transfer to a cutting board and let stand, loosely covered with foil, 5 minutes.
  7. Reserve roasted garlic cloves and 1 cup roasted bell peppers. Toss arugula with remaining roasted vegetables in pan to wilt, then transfer to a platter.
  8. Blend reserved garlic and bell peppers with broth, vinegar, and salt and pepper to taste in a blender until smooth.
  9. Transfer sauce to a small bowl or sauceboat.
  10. Holding a knife at a 45-degree angle, cut steak across the grain into thin slices and arrange on platter with vegetables.
  11. Pour any juices accumulated on cutting board over meat and serve sauce on the side.

Nutrition Facts

Calories361kcal
Protein34.54%
Fat33.75%
Carbs31.71%

Properties

Glycemic Index
50.75
Glycemic Load
6.1
Inflammation Score
-10
Nutrition Score
44.043478302334%

Flavonoids

Apigenin
0.11mg
Luteolin
2.1mg
Isorhamnetin
0.91mg
Kaempferol
8.49mg
Myricetin
0.05mg
Quercetin
3.79mg

Nutrients percent of daily need

Calories:360.92kcal
18.05%
Fat:14.34g
22.06%
Saturated Fat:3.87g
24.21%
Carbohydrates:30.31g
10.1%
Net Carbohydrates:19.14g
6.96%
Sugar:15.45g
17.17%
Cholesterol:68.04mg
22.68%
Sodium:1149.13mg
49.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.02g
66.03%
Vitamin C:432.68mg
524.46%
Vitamin A:7657.42IU
153.15%
Vitamin B6:1.93mg
96.5%
Vitamin K:87.16µg
83.01%
Folate:302.24µg
75.56%
Vitamin B3:10.99mg
54.95%
Potassium:1829.14mg
52.26%
Selenium:36.53µg
52.19%
Manganese:0.94mg
47.18%
Fiber:11.17g
44.66%
Phosphorus:433.98mg
43.4%
Zinc:5.85mg
38.97%
Vitamin B5:3.48mg
34.84%
Vitamin E:5.14mg
34.24%
Vitamin B2:0.53mg
30.99%
Magnesium:108.72mg
27.18%
Iron:4.61mg
25.61%
Vitamin B1:0.36mg
24.3%
Vitamin B12:1.09µg
18.14%
Calcium:150.76mg
15.08%
Copper:0.28mg
13.94%
Source:Epicurious