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Pepper-Crusted Beef Steak with Roasted Potatoes, Creamed Broccoli, and Parsley Butter

Pepper-Crusted Beef Steak with Roasted Potatoes, Creamed Broccoli, and Parsley Butter

Nutrition Facts

Per 430g serving

% Daily Value based on a 2000 kcal diet

Calories 690 kcal
35% DV
Total Fat 42.0g
65% DV
Monounsaturated Fat19.5g
Polyunsaturated Fat3.8g
Saturated Fat15.0g
Trans Fat1.3g
Total Carbohydrate 34.0g
11% DV
Fiber5.5g
Starch25.0g
Sugars3.5g
Protein 42.0g
84% DV
Animal Protein41.0g
Plant Protein1.0g

About

A steak dinner with roasted potatoes and broccoli in a light creamy sauce. High in protein and fat, with moderate carbohydrates mainly from potato.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Choline155.0mg28%
Vitamin A120.0mcg13%
Vitamin B10.3mg23%
Vitamin B123.1mcg129%
Vitamin B20.5mg35%
Vitamin B311.8mg74%
Vitamin B51.9mg38%
Vitamin B61.4mg79%
Vitamin B78.0mcg27%
Vitamin B978.0mcg20%
Vitamin C52.0mg58%
Vitamin D0.5mcg3%
Vitamin E2.1mg14%
Vitamin K78.0mcg65%

Minerals

NutrientAmountDV%Half-life
Calcium82.0mg8%
Copper210.0mcg23%
Iron4.6mg26%
Magnesium78.0mg19%
Phosphorus430.0mg61%
Potassium1320.0mg28%
Selenium39.0mcg71%
Sodium980.0mg43%
Zinc8.1mg74%

Pepper-Crusted Beef Steak with Roasted Potatoes, Creamed Broccoli, and Parsley Butter

Headnote


This is a composed plate built on contrast: the deep savor of beef, the dry crispness of roasted potato, and the quiet richness of broccoli bound with cream. The seasoning remains disciplined so each element keeps its own identity. When executed properly, the steak is juicy, the potatoes are bronzed and tender, and the broccoli is velvety without losing its green character.

Recipe essentials


Dish category: Main course
Cuisine or origin: Contemporary European
Course type: Dinner
Yield: 1 serving
Serving size: 430 g
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Difficulty: Intermediate

Equipment


Heavy skillet, 24 cm
Small roasting tray
Medium saucepan
Small saucepan
Tongs
Sharp knife
Cutting board
Fine grater or garlic press
Mixing bowl
Thermometer, optional but useful

Ingredients



Beef steak


  • Beef steak, 180 g

  • Salt, 2 g

  • Black pepper, 1 g

  • Olive oil, 8 g


  • Roasted potato


  • Potato, peeled and cut into 20 g wedges, 120 g

  • Olive oil, 8 g

  • Salt, 1 g

  • Black pepper, 0.5 g


  • Creamy broccoli


  • Broccoli, cut into small florets and tender stem pieces, 80 g

  • Butter, 10 g

  • Garlic, finely grated, 3 g

  • Cream, 35 g

  • Salt, 1 g

  • Black pepper, 0.5 g


  • Finish


  • Parsley, finely chopped, 3 g


  • Method


  • 1. Heat the oven to 220°C. Place the potato in a bowl with olive oil, salt, and black pepper. Turn thoroughly so every surface is lightly coated.


  • 2. Spread the potato on the roasting tray in a single layer. Roast for 20 to 25 minutes, turning once halfway through, until the edges are deeply golden and the centers are tender when pierced.


  • 3. While the potato roasts, bring a saucepan of salted water to a boil. Add the broccoli and cook for 2 minutes, just until bright green and barely tender. Drain well and keep warm.


  • 4. Place the skillet over medium-high heat. Season the steak with salt and black pepper, then rub with olive oil. When the pan is hot, lay in the steak and sear for 2 to 3 minutes per side for medium-rare, or to your preferred degree, until the surface is well browned and the center remains supple. Transfer to a warm plate and rest for 5 minutes.


  • 5. Reduce the heat to medium. Add the butter to the same pan, then the garlic. Cook for 20 to 30 seconds, just until fragrant and pale gold, not colored.


  • 6. Add the broccoli and cream. Stir gently for 2 to 3 minutes until the cream lightly coats the broccoli and forms a glossy, spoonable sauce. Season with salt and black pepper. The broccoli should remain vivid and tender, not soft.


  • 7. Slice the steak against the grain if desired. Fold the parsley through the roasted potatoes or scatter it over them immediately before plating.


  • Plating and serving


    Place the roasted potatoes to one side of a warm plate. Set the broccoli alongside in a neat mound with its cream gathered beneath and around it. Arrange the steak beside the vegetables, allowing the juices to remain close to the meat. The plate should read as structured and balanced, with each component distinct and properly seasoned.

    Professional notes


    Resting the steak is essential; cutting too early will drain the meat. The broccoli should be blanched briefly before meeting the cream so it stays green and clean in flavor. The potatoes must roast in a single layer; crowding will soften the edges and weaken the dish.
    Gluten-freeBalanced

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