METABURN90: FLAT IRON STEAK WITH SHALLOTS AND BROCCOLINI
This is a super-simple meal based on a few well-chosen ingredients with flavors that truly shine. Red meat is rich in iron and other vitamins, and cuts such as flat iron, flank, or skirt steak tend to have less marbling, making them lower in fat. Shallots and red wine reduce together for a simple sauce, and roasted broccolini completes the dish for a lower-calorie alternative to your favorite steakhouse meal.
Categories Dinner,Beef
Time 40m
Yield 1 serving
Number Of Ingredients 6
Steps:
- In a small saucepan, combine the shallots and red wine with a pinch of salt. Reduce on medium heat by a little more than half. Set aside.
- Preheat oven to 400 degrees F. Toss the broccolini in olive oil and a pinch of salt. Spread in a layer on a baking sheet and roast for 10 minutes.
- Meanwhile, season the steak very well with salt and pepper. Heat a pan on high with a tablespoon of olive oil. Gently drop the steak into the hot pan, dropping away from you to avoid splashing any oil on yourself.
- Sear the steak on high 2-4 minutes depending on thickness. For a thicker steak, reduce the heat to medium-high after 2 minutes. Flip the steak and sear for the same amount of time on the other side. Cook longer if you prefer medium or well-done.
- Let the steak rest for 3 minutes after cooking. Once steak has rested, slice and serve over broccolini and sauce with the shallot and red wine reduction.
Nutrition Facts : Calories 458 calories, Carbohydrate 32 g, Protein 31 g, Fat 23 g, ServingSize 1 serving
BROCCOLINI WITH SHALLOTS
Shallots and garlic are a nice complement to the peppery bite of the Broccolini.
Provided by Taste of Home
Categories Side Dishes
Time 15m
Yield 3 servings.
Number Of Ingredients 7
Steps:
- Place Broccolini in a large skillet; cover with water. Bring to a boil. Reduce heat; cover and simmer for 5-7 minutes or until tender. Drain well. Remove and keep warm., In the same skillet, saute shallot in oil until tender. Add garlic; cook 1 minute longer. Add the Broccolini, lemon juice, salt and pepper. Saute for 1-2 minutes or until heated through.
Nutrition Facts : Calories 84 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 221mg sodium, Carbohydrate 8g carbohydrate (2g sugars, Fiber 1g fiber), Protein 3g protein. Diabetic Exchanges
SKIRT STEAK WITH ROASTED SHALLOTS, BROCCOLINI, AND HORSERADISH SAUCE
In a time crunch? This well-rounded meal will be on the table in less than 30 minutes.
Provided by Charlyne Mattox
Time 30m
Number Of Ingredients 8
Steps:
- Heat oven to 425° F. Combine the sour cream, horseradish, parsley, and 1/4 teaspoon each salt and pepper in a small bowl.
- Toss the broccolini, shallots, 3 tablespoons of the oil, and 1/4 teaspoon each salt and pepper on a rimmed baking sheet. Roast, tossing once, until browned and tender, 8 to 10 minutes.
- Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium-high heat. Season the steak with 1/4 teaspoon each salt and pepper. Cook, in batches, until an instant-read thermometer inserted into the thickest piece registers 130° F, 2 to 5 minutes per side for medium-rare. Let rest for 5 minutes before slicing against the grain.
- Serve the steak with the roasted vegetables and horseradish sauce.
Nutrition Facts : Calories 482 kcal, Carbohydrate 13 g, Cholesterol 111 mg, Protein 35 g, Sodium 546 mg, Sugar 5 g, Fat 32 g, UnsaturatedFat 0 g
SHEET-PAN SKIRT STEAK WITH BALSAMIC VINAIGRETTE, BROCCOLINI, AND WHITE BEANS
This zesty vinaigrette gets used two ways: as a marinade for the steak and a sauce for serving. The steak cooks over the broccolini and white beans, flavoring them with its tasty juices.
Provided by Rhoda Boone
Categories Bean Broil Kid-Friendly Dinner Steak Broccoli Healthy Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher Sheet-Pan Dinner Small Plates
Yield 4 Servings
Number Of Ingredients 12
Steps:
- Finely chop 2 garlic cloves. Place in a large bowl or shallow baking dish, then whisk in vinegar, Dijon, 1/2 cup oil, 1 Tbsp. oregano, 1 tsp. salt, and 1/2 tsp. pepper. Reserve 1/4 cup vinaigrette for serving; add steak to remaining vinaigrette and turn to coat. Let marinate at least 15 minutes or up to 1 hour.
- Meanwhile, preheat broiler and thinly slice remaining 2 garlic cloves. Toss broccolini, remaining 2 Tbsp. oil, 1 Tbsp. oregano, 1/2 tsp. salt, and 1/4 tsp. pepper on rimmed baking sheet. Broil 5 minutes, then remove from oven. Add beans and garlic and toss to combine. Set wire rack on top of broccolini mixture. Place steak on rack; discard vinaigrette.
- Broil steak, turning halfway through, until cooked to desired doneness, about 3 minutes per side for medium-rare. Let steak rest 5 minutes. Meanwhile, transfer broccolini mixture to a medium bowl and toss with 1 Tbsp. reserved vinaigrette, then divide among 4 plates. Thinly slice steak against the grain and serve with broccolini mixture and remaining vinaigrette alongside.
- Do Ahead
- Vinaigrette can be made up to 3 days ahead.
SKIRT STEAK WITH SHALLOTS BROCCOLINI
Categories Beef
Number Of Ingredients 6
Steps:
- 1. Heat oven to 425. Combine sc, horse, parsely and 1/4 tsp of each, s and p. 2. Toss broccolini, shallot,3 tbs olive oil and 1/4 rsp eacg, s and p. Roast tossing twice for 8-10 mins. 3. Heat oil in large skillet over med high heat. Season steak with s and p. Cook in batches for 2-5 mins per side. Let rest for 5 mins. Slice against the grain.
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