Your Recipe

Lemon-Garlic Steak & Green Beans

Zutat  Menge  Kalorien 
Zitronensaft 28.8g 6kcal
Bohnen Grün, roh 453.592g 141kcal
Rindfleisch roh nur mager Streifensteaks 453.592g 531kcal
Knoblauch 9g 13kcal
Leitungswasser 30g 0kcal
Chilipulver 1.35g 4kcal
Paprika 2.3g 6kcal
Meersalz 3g 0kcal
Rapsöl (Rapsöl) 14g 124kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tablespoon grapeseed or canola oil

3 cloves garlic, grated, divided

1 teaspoon paprika

½ teaspoon chili powder

½ teaspoon salt, divided

1 pound boneless strip steak, trimmed

2 tablespoons lemon juice

2 tablespoons water

1 pound green beans, trimmed

Directions
Combine oil, half the garlic, paprika, chili powder and 1/4 teaspoon salt in a small bowl. Rub the mixture on steak. Heat a large skillet over medium heat. Add the steak and cook, flipping occasionally and adjusting the heat as necessary to prevent smoking, until an instant-read thermometer inserted in the thickest part registers 135°F for medium-rare, 10 to 12 minutes. Transfer to a clean cutting board and let rest.

Add lemon juice and water to the pan and scrape up any browned bits. Stir in green beans, the remaining garlic and 1/4 teaspoon salt. Cover and cook until the beans are tender-crisp, about 5 minutes more.

Slice the steak against the grain and serve with the green beans.

Nährwertangaben 
Portionsgröße  249 g | ml
Menge pro Portion  206
863
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.3g 9%
Gesättigte Fettsäuren  1.5g 8%
Natrium 375mg 16%
Gesamte Kohlenhydrate  9.6g 3%
Ballaststoffe  3.4g 12%
Zucker  4g
Protein  29g 57%
Vitamin D 0mcg 0%
Kalzium 59mg 5%
Eisen  3.5mg 19%
Kalium 664mg 14%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 58.857 mcg 7%
Thiamin [B1] 0.161 mg 13%
Riboflavin [B2] 0.272 mg 21%
Niacin [B3] 8.553 mg 53%
Pantothensäure [B5] 1.064 mg 21%
Vitamin B6 0.949 mg 56%
Cobalamin [B12] 1.44 mcg 0%
Folat [B9] 54.047 mcg 0%
Vitamin C 17.33 mg 19%
Vitamin D 0 mcg 0%
Vitamin E 1.635 mg 11%
Vitamin K 53.134 mcg 44%
Betain 8.782 mg 0%
Cholin 92.589 mg 17%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  9.6 g 3%
Sugars 4 g 8%
Ballaststoffe  3.4 g 12%
Carbohydrate 9.6 g 0%
Netto-Kohlenhydrate 5.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.103 g 0%
Arginin 0.104 g 0%
Asparaginsäure 0.322 g 0%
Cystein 0.024 g 0%
Glutaminsäure 0.249 g 0%
Glycin 0.085 g 0%
Histidin 0.043 g 0%
Isoleucin 0.084 g 0%
Leucin 0.141 g 0%
Lysin 0.111 g 0%
Methionin 0.028 g 0%
Phenylalanin 0.085 g 0%
Prolin 0.097 g 0%
Serin 0.121 g 0%
Threonin 0.097 g 0%
Tryptophan 0.024 g 0%
Tyrosin 0.052 g 0%
Valin 0.115 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 59.4 mg 5%
Kupfer 0.18 mg 20%
Fluorid 26.89 mcg 0%
Eisen  3.49 mg 19%
Magnesium 57.6 mg 14%
Mangan 0.31 mg 13%
Phosphor 290.34 mg 23%
Kalium 663.89 mg 14%
Selen 25.04 mcg 46%
Natrium 374.74 mg 16%
Zink 4.44 mg 40%
andere
Nährstoff Menge  DV
Wasser 201.236 g 0%
Asche 2.806 g 0%