Garlic Butter Steak with Brussels Sprouts and Butternut Squa

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 1 hour 10 minutes

材料

3 cups butternut squash (peeled, seeded, cubed)

1 tablespoon olive oil

salt and pepper

12 oz Brussels sprouts

1 tablespoon olive oil

salt and pepper

1 lb flank steak

1/4 teaspoon smoked paprika

1/4 teaspoon chili powder

1/4 teaspoon salt

black pepper (freshly ground, to taste)

2 tablespoons olive oil

3 tablespoons butter

5 cloves garlic (minced)

1/4 ounce fresh thyme

手順

Roasted Butternut Squash

Preheat oven to 400 F. Make sure the butternut squash is peeled, seeded, and cubed. Here is a very detailed recipe on how to peel, seed, cube, and roast butternut squash.

In a large bowl, toss cubed butternut squash with olive oil, salt, and pepper.

Spread the squash on a parchment paper-lined baking sheet in one layer, without overcrowding.

Roast on the middle rack in the preheated oven at 400 F for about 30 minutes. Remove from oven.

Roasted Brussels sprouts

Preheat oven to 400 F. Trim ends of Brussels sprouts and remove yellow leaves. Slice all Brussels sprouts in half.

In a medium bowl, toss Brussels sprouts with olive oil, salt, and pepper.

Spread the Brussels sprouts on a parchment paper-lined baking sheet in one layer, without overcrowding.

Roast on the middle rack in the preheated oven at 400 F for 20 or 30 minutes. You can roast them at the same time you roast butternut squash. Remove from oven.

Steak

Season the flank steak on both sides with 1/4 teaspoon of smoked paprika, 1/4 teaspoon of chili powder, and season generously with salt and freshly ground black pepper. You can use more than 1/4 teaspoon of salt.

Heat an empty large cast-iron skillet over medium heat for 2 minutes. This allows the cast-iron skillet to heat through. Add 2 tablespoons of olive oil. Add the whole flank steak and cook on medium heat for 5 minutes, without moving it at all so that it sears nicely.

Flip the flank steak over to the other side, reduce heat to low-medium, and cook for about 5 minutes or more until the steak is cooked to your liking. As a guidance, the meat thermometer should register 130°F for medium-rare, and 145°F for medium in the thickest part of the steak (FDA-recommended safe internal cooking temperature for steak is 145°F).

Remove the steak from the skillet to a plate. Slice the steak against the grain into thin strips about 1-inch wide.

To the same, now empty, cast-iron skillet, add butter and minced garlic. Cook on low-medium heat for about 1 or 2 minutes or until the garlic softens.

Add cooked and sliced flank steak, fresh thyme, and coat thoroughly with the garlic butter sauce on low-medium heat for a minute or two. Remove from heat.

Add roasted butternut squash and roasted Brussels sprouts to the skillet with a cooked flank steak to warm everything up on low heat. If you used a large skillet, everything should fit. If not, work in batches. Top with more fresh thyme. Season with salt and freshly ground black pepper to taste.

栄養

• カロリー: 446 kcal
• 脂肪総量: 29 g
• 飽和脂肪: 10 g
• 不飽和脂肪: 17 g
• トランス脂肪: 1 g
• コレステロール: 91 mg
• ナトリウム: 309 mg
• 炭水化物総量: 22 g
• 食物繊維: 6 g
• 糖質総量: 4 g
• タンパク質: 29 g