Your Recipe

Lemon-Garlic Steak & Green Beans

Ingrédient Quantité Calories
Jus de citron 28.8g 6kcal
Haricots verts 453.592g 141kcal
Steaks d'épaule de bœuf maigre cru uniquement 453.592g 531kcal
Ail 9g 13kcal
Eau du robinet 30g 0kcal
Poudre de chili 1.35g 4kcal
Paprika 2.3g 6kcal
Sel de mer 3g 0kcal
Huile de colza (huile de colza) 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.

Valeurs nutritives
Taille des portions 249 g | ml
Quantité par portion 206
863
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.3g 9%
Gras saturés 1.5g 8%
Sodium 375mg 16%
Total des glucides 9.6g 3%
Fibres alimentaires 3.4g 12%
Sucre 4g
Protéine 29g 57%
Vitamine D 0mcg 0%
Calcium 59mg 5%
Fer 3.5mg 19%
Potassium 664mg 14%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 58.857 mcg 7%
Thiamine [B1] 0.161 mg 13%
Riboflavine [B2] 0.272 mg 21%
Niacine [B3] 8.553 mg 53%
Acide pantothénique [B5] 1.064 mg 21%
Vitamine B6 0.949 mg 56%
Cobalamine [B12] 1.44 mcg 0%
Floate [B9] 54.047 mcg 0%
Vitamine C 17.33 mg 19%
Vitamine D 0 mcg 0%
Vitamine E 1.635 mg 11%
Vitamine K 53.134 mcg 44%
Bétaïne 8.782 mg 0%
Choline 92.589 mg 17%
Carbohydrates
nutriment Quantité DV
Total des glucides 9.6 g 3%
Sugars 4 g 8%
Fibres alimentaires 3.4 g 12%
Carbohydrate 9.6 g 0%
Glucides nets 5.6g
acides aminés
nutriment Quantité DV
Alanine 0.103 g 0%
Arginine 0.104 g 0%
Acide aspartique 0.322 g 0%
Cystéine 0.024 g 0%
Acide glutamique 0.249 g 0%
Glycine 0.085 g 0%
Histidine 0.043 g 0%
Isoleucine 0.084 g 0%
Leucine 0.141 g 0%
Lysine 0.111 g 0%
Méthionine 0.028 g 0%
Phénylalanine 0.085 g 0%
Proline 0.097 g 0%
Sérine 0.121 g 0%
Thréonine 0.097 g 0%
Tryptophane 0.024 g 0%
Tyrosine 0.052 g 0%
Valine 0.115 g 0%
Minéraux
nutriment Quantité DV
Calcium 59.4 mg 5%
Cuivre 0.18 mg 20%
Fluorure 26.89 mcg 0%
Fer 3.49 mg 19%
Magnésium 57.6 mg 14%
Manganèse 0.31 mg 13%
Phosphore 290.34 mg 23%
Potassium 663.89 mg 14%
Sélénium 25.04 mcg 46%
Sodium 374.74 mg 16%
Zinc 4.44 mg 40%
autres
nutriment Quantité DV
Eau 201.236 g 0%
Cendres 2.806 g 0%