Steak With Parmesan Spinach

Very Healthy
Health score
60%
Steak With Parmesan Spinach
35 min.
4
586kcal

Suggestions

Ingredients

  • 1.5 pounds flank steak 
  • 1.5 tablespoons flour all-purpose
  • servings kosher salt and pepper freshly ground
  • 0.5 teaspoon lemon zest grated
  • 0.3 teaspoon nutmeg freshly grated
  • servings olive oil extra-virgin for brushing
  • 0.5  onion finely chopped
  • 0.8 cup parmesan cheese grated
  • 20 ounce pkt spinach frozen dry thawed chopped
  • 1.5 tablespoons butter unsalted
  • 1.5 cups milk whole

Equipment

  • sauce pan
  • whisk
  • grill pan
  • cutting board

Directions

  1. Heat a grill pan over medium-high heat. Pat the steak dry and brush lightly with olive oil. Season with 11/2 teaspoons salt and 2 to 3 teaspoons pepper. Cook, turning once, 10 to 13 minutes total for medium rare.
  2. Transfer the steak to a cutting board to rest, about 10 minutes.
  3. Meanwhile, melt the butter in a medium saucepan over medium heat.
  4. Add the onion and cook until softened, about 5 minutes.
  5. Add the flour and cook, stirring, 1 minute.
  6. Remove from the heat and gradually whisk in the milk. Return to medium heat and simmer, whisking, until slightly thickened, about 2 minutes.
  7. Stir in the spinach, 1/4 cup water, 1/2 cup parmesan, the lemon zest and nutmeg and cook, stirring occasionally, until the sauce thickens and the spinach is tender, about 10 minutes. Thin with water, if needed. Stir in the remaining 1/4 cup parmesan and salt to taste.
  8. Thinly slice the steak and serve with the spinach.
  9. Photograph by Antonis Achilleos

Nutrition Facts

Calories586kcal
Protein34.36%
Fat54.71%
Carbs10.93%

Properties

Glycemic Index
52.5
Glycemic Load
3.48
Inflammation Score
-10
Nutrition Score
45.030869919321%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:585.89kcal
29.29%
Fat:35.84g
55.13%
Saturated Fat:12.87g
80.41%
Carbohydrates:16.1g
5.37%
Net Carbohydrates:11.63g
4.23%
Sugar:5.98g
6.64%
Cholesterol:140.64mg
46.88%
Sodium:753.23mg
32.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.65g
101.29%
Vitamin K:538.79µg
513.14%
Vitamin A:17063.47IU
341.27%
Selenium:68.06µg
97.23%
Vitamin B6:1.36mg
68.12%
Phosphorus:632.92mg
63.29%
Folate:236.82µg
59.2%
Vitamin B3:11.61mg
58.04%
Zinc:8.55mg
56.98%
Manganese:1.08mg
53.87%
Calcium:502.54mg
50.25%
Vitamin E:6.89mg
45.92%
Vitamin B2:0.72mg
42.57%
Magnesium:163.64mg
40.91%
Vitamin B12:2.3µg
38.4%
Potassium:1267.59mg
36.22%
Iron:5.63mg
31.27%
Vitamin B1:0.34mg
22.75%
Fiber:4.47g
17.89%
Copper:0.35mg
17.43%
Vitamin B5:1.64mg
16.43%
Vitamin C:9.14mg
11.08%
Vitamin D:1.18µg
7.86%