Steak with Orange and Onions
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
593
calories
Calories
Healthy, because
Even smarter
Nutritional values
Steak is the star of this dish and imbues it with powerful protein, while orange adds valuable flavor and immune-boosting vitamin C, and the apples provide valuable fiber.
Couscous is a delicious addition to this meal and adds valuable nutrients like selenium.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 593 cal. | (28 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 9.2 μg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19.8 mg | (165 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 16.8 μg | (37 %) | ||
| Vitamin B₁₂ | 9.8 μg | (327 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,350 mg | (34 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 9.7 mg | (121 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 269 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 53 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 tart Apple (e. g. Granny Smith, cut into small pieces)
- 2 Tbsps lemon juice
- 2 Tbsps sugar
- 2 Tbsps Fruit Vinegar
- Chili powder
- 1 Tbsp brown Mustard seed
- 1 tsp black Sesame seeds
- 2 Star anise
- 1 tsp Turmeric
- 1 Orange (filleted and chopped)
- 2 ½ cups fresh Pearl onion (or from a jar, halved)
- 4 Steak (approx. 7 ounces each)
- 1 Tbsp vegetable oil
Preparation steps
1.
Put the apples in a pan with the lemon juice, sugar and vinegar. Add a pinch of chilli powder, the mustard seeds, sesame seeds, star anise, turmeric and 1/2 tsp salt. Bring to the boil, stirring constantly, then reduce without a lid for around 15 minutes, stirring.
2.
At the end of the cooking time, stir in the oranges and spoon the mixture into glasses.
3.
Heat the barbecue. Cook the steaks for around 2 minutes on each side (depending on the desired degree of cooking), then season with salt and ground black pepper.
4.
Mix the onions with the oil, season with salt and ground black pepper, and cook in a grill tray for around 10 minutes, turning frequently.
5.
Serve the steaks with the onions and chutney, with wedges of orange if desired.
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