Seared Hanger Steak with Green Beans, Black Olives and Lemon

Gluten Free
Dairy Free
Health score
28%
Seared Hanger Steak with Green Beans, Black Olives and Lemon
35 min.
4
707kcal

Suggestions

Ingredients

  • 0.3 cup olives black pitted smashed
  • tablespoons canola oil 
  • tablespoon dijon mustard 
  • 0.5 cup basil leaves fresh washed stemmed
  • cloves garlic crushed peeled
  • servings granulated sugar 
  • pound green beans washed ends trimmed
  • servings kosher salt 
  • 0.8 cup olive oil extra-virgin
  • ounces sherry vinegar 
  • pound hanger steak trimmed

Equipment

  • bowl
  • frying pan
  • pot
  • sieve
  • kitchen towels
  • tongs
  • colander

Directions

  1. In a jar or small bowl with a fitted lid, combine the Dijon mustard, sherry vinegar and olive oil with the garlic cloves.
  2. Add a pinch of salt. Cover and shake vigorously to blend. Taste for seasoning. Set aside.
  3. Fill a medium bowl halfway with ice cubes and add some cold water.
  4. Place a colander squarely inside the ice bath. The colander will keep you from having to pick the green beans out from amongst the ice cubes. Bring a medium pot of water to a boil.
  5. Add salt until the water tastes like seawater.
  6. Add a generous pinch of sugar.
  7. Add ALL BUT A FEW OF the green beans and cook for 2 minutes.
  8. Remove them from the water with a strainer and transfer them to the colander inside the ice bath. Allow them to sit in the ice water for a couple of minutes to assure they have cooled thoroughly. Discard the blanching water.
  9. Remove the beans from the ice bath and spread them out on a kitchen towel on a flat surface. Use another kitchen towel to gently pat them dry. This step will prevent the water from diluting the flavor of the beans and the vinaigrette.
  10. Transfer to a medium bowl and season with salt. Stir to blend.
  11. Remove the garlic cloves from the vinaigrette and toss with the beans, basil leaves and olives.
  12. Cut the reserved raw beans into 1-inch pieces and toss with the other beans.
  13. Heat a large cast-iron skillet.
  14. Add the oil. When it begins to smoke lightly, sprinkle the steak with salt and use a pair of metal tongs to gingerly place the steak in the hot oil. Cook over high heat 3 to 4 minutes on each side. I count 8 to 10 minutes for medium-rare, depending on thickness. If you like your steak a little more cooked, leave it in the pan a few minutes longer on each side.
  15. Remove the steak and allow it to rest on a flat surface, 10 minutes. Slice the steak and arrange on a platter with the green bean mixture.

Nutrition Facts

Calories707kcal
Protein26.87%
Fat61.41%
Carbs11.72%

Properties

Glycemic Index
62.02
Glycemic Load
10.78
Inflammation Score
-8
Nutrition Score
30.965651864591%

Flavonoids

Apigenin
0.04mg
Luteolin
0.24mg
Kaempferol
0.51mg
Myricetin
0.17mg
Quercetin
3.12mg

Nutrients percent of daily need

Calories:706.71kcal
35.34%
Fat:48.9g
75.23%
Saturated Fat:16.14g
100.87%
Carbohydrates:20.99g
7%
Net Carbohydrates:17.41g
6.33%
Sugar:15.8g
17.55%
Cholesterol:138.35mg
46.12%
Sodium:493.19mg
21.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.15g
96.3%
Selenium:57.66µg
82.38%
Zinc:11.98mg
79.88%
Vitamin K:74.68µg
71.12%
Vitamin B12:3.76µg
62.75%
Vitamin B3:12.01mg
60.07%
Vitamin B6:1.09mg
54.66%
Vitamin B2:0.67mg
39.37%
Phosphorus:379.17mg
37.92%
Iron:5.41mg
30.04%
Potassium:877.01mg
25.06%
Vitamin E:3.22mg
21.44%
Magnesium:81.57mg
20.39%
Vitamin B1:0.31mg
20.36%
Vitamin A:1010.67IU
20.21%
Vitamin C:14.93mg
18.1%
Manganese:0.33mg
16.38%
Copper:0.29mg
14.32%
Fiber:3.58g
14.32%
Folate:46.83µg
11.71%
Calcium:73.78mg
7.38%
Vitamin B5:0.28mg
2.84%
Vitamin D:0.23µg
1.51%