Broiled Flat Iron Steak with Brussels Sprouts and Sweet Potatoes
1 3 oz. steak and about 1 cup vegetables of broiled flat iron steak with brussels sprouts and sweet potatoes contains 424 Calories. The macronutrient breakdown is 27% carbs, 53% fat, and 20% protein. This is a good source of protein (16% of your Daily Value), vitamin c (41% of your Daily Value), and vitamin k (67% of your Daily Value).
- Makes
- 4 3 oz. steak and about 1 cup vegetables
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
Flat Iron Steak 4 servings or 454g
Directions
- Preheat broiler, with oven rack 6 inches from heat.
- Place Brussels sprouts and potato on a rimmed baking sheet; toss with 1 tablespoon oil, and spread in an even layer. Place a wire rack in pan over vegetables. Rub steak with 1 1/2 teaspoons oil, and place on rack in pan over vegetables. Sprinkle steak with 1 teaspoon thyme, 1/2 teaspoon salt, and half of pepper.
- Broil 10 minutes. Turn steak over; drizzle with remaining 1 1/2 teaspoons oil, and sprinkle with remaining thyme, salt, and pepper. Broil about 5 minutes or until desired degree of doneness.
- Remove steak from pan, and let stand 5 minutes. Cut across the grain into thin slices. Place vegetables in a bowl; pour in pan juices, and toss to coat.
- (source: http://www.cookinglight.com/recipes/broiled-flat-iron-steak-brussels-sprouts-sweet-potatoes)
Nutrition Facts
For 1 3 oz. steak and about 1 cup vegetables of broiled flat iron steak with brussels sprouts and sweet potatoes (165g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 424 | |
| Fats | 10g | 13% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 592mg | 26% |
| Carbs | 11g | 4% |
| Net carbs | 10g | |
| Fiber | 2g | 6% |
| Sugar | 1g | |
| Protein | 9g | |
| Calcium | 22mg | 2% |
| Iron | 1mg | 9% |
| Potassium | 173mg | 4% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 3μg | |
| Beta carotene | 204μg | |
| Caffeine | 0mg | |
| Choline | 8mg | 1% |
| Copper | 0mg | 4% |
| Fluoride | 0.2μg | |
| Folate (B9) | 26μg | 7% |
| Lycopene | 0.1μg | |
| Magnesium | 11mg | 3% |
| Manganese | 0.2mg | 9% |
| Niacin | 0.3mg | 2% |
| Pantothenic acid | 0.1mg | 3% |
| Phosphorus | 30mg | 4% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 3% |
| Selenium | 1μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 341IU | |
| Vitamin A | 17μg | 2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 8% |
| Vitamin C | 37mg | 41% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 80μg | 67% |
| Zinc | 0.2mg | 2% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.2g | |
| Glucose | 0.3g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0g | |
| Arginine | 0.1g | |
| Aspartic acid | 0g | |
| Cystine | 0g | |
| Glutamic acid | 0g | |
| Glycine | 0g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0g | |
| Proline | 0g | |
| Serine | 0g | |
| Threonine | 0g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |
