Marinated Cauliflower with Grilled Steaks
Marinated Cauliflower with Grilled Steaks - Easy to make and loved by all - also great for a picnic!
Healthy, because
Even smarter
Nutritional values
Meat and cauliflower provide more than a third of the daily zinc requirement - this strengthens the immune system! And the essential oils in mustard make the cabbage easier to digest.
If\'s gonna be vegetarian: Serve the cauliflower with hard-boiled or wax-soft eggs - 2 eggs for adults, 1 egg for children. Then additionally coat the baguette roll with 1 tablespoon of cream cheese (15 %) each.
(Percentage of daily recommendation)
| Calorie | 577 cal. | (27 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin B₁ | 1.6 mg | (160 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.6 mg | (163 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 1,345 mg | (34 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 221 mg | (74 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 398 mg | |||
| Cholesterol | 90 mg |
Ingredients
- Ingredients
- 1 lemon
- 1 onion
- 1 small Cauliflower (about 800 grams)
- salt
- 3 Tbsps medium-hot Mustard
- peppers
- 5 Tbsps Canola oil
- 2 Tbsps Ketchup
- 10 small (steak) Pork (such as minute steaks, about 500 grams)
- 1 Whole-grain baguette (about 250 grams)
Kitchen utensils
Preparation steps
Rinse lemon in hot water, wipe dry and remove zest with a vegetable peeler in a long, thin spiral. Cut lemon in half and squeeze out juice. Peel the onion and chop finely.
Trim cauliflower, cut the stalk deeply crosswise and separate head into florets. Place in a pot with 350 ml (approximately 1 1/2 cups) of water and the lemon zest, season with salt and cook over medium heat until crisp-tender, about 15 minutes.
Lift out the cauliflower with a slotted spoon and place in a large bowl. Sesaon the cooking water in pot with lemon juice to taste, 2 tablespoons mustard, salt and pepper.
Stir in onion and 3 tablespoons oil and drizzle the mixture over the cauliflower. Marinate for at least 1 hour, basting with liquid repeatedly.
Mix remaining mustard and oil in a small bowl with ketchup, then season with salt and pepper.
Rinse steaks, pat dry and brush with mustard-oil mixture.
Line a baking sheet with aluminum foil, place steaks on sheet and cook under preheated broiler for 2-3 minutes on each side, watching carefully. Remove cauliflower from the marinade and divide among plates. Cut baguette into slices and serve with the grilled steaks and cauliflower.
