Peppercorn-Crusted Steaks with French Fries and Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 548 cal. | (26 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.1 mg | (118 %) | ||
| Vitamin K | 182.5 μg | (304 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 9.7 mg | (121 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 317 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 4 Steak fillet (each about 200 g)
- 4 Tbsps black peppercorns
- 4 Tbsps vegetable oil
- salt
- 4 large, starchy potatoes
- 400 grams Broccoli
- 1 Tbsp butter
- vegetable oil (for frying)
Preparation steps
For the steaks: Coarsely grind the peppercorns with a mortar and pestle. Rub the peppercorns onto the steaks. Season with salt to taste. Heat the oil in an oven-proof skillet. Sear the steaks for 1-2 minutes per side. Cook in a 100°C (approximately 210°F) oven until desired doneness, about 15-25 minutes.
For the broccoli: Blanch the broccoli in a pot of boiling salted water for 3 minutes. Drain, rinse with cold water and drain again.
For the French fries: Peel the potatoes and cut into fries. Blanch in a pot of boiling salted water until partially cooked, but still firm. Drain, rinse with cold water and drain again. Dry thoroughly.
Place the oil in a pot and heat to 180°C (approximately 350°F). Cook the fries in batches until golden brown and crispy, about 3-4 minutes. Drain on paper towels. Season with salt to taste.
For the broccoli: Heat the butter in a skillet. Add the broccoli and cook until warmed through. Season with salt to taste.
For serving: Remove the steaks from the oven and rest for 3 minutes. Serve on warmed plates with the French fries and broccoli.
