Seared Steaks & Garlic Mashed Potatoes with Summer Vegetables
Blue Apron

1 serving of seared steaks & garlic mashed potatoes with summer vegetables (Blue Apron) contains 746 Calories. The macronutrient breakdown is 20% carbs, 39% fat, and 41% protein. This is a good source of protein (136% of your Daily Value), fiber (25% of your Daily Value), and potassium (43% of your Daily Value).
- Makes
- 2 servings
- Cook Time
- 40 minutes
Ingredients
Beef steak
Tenderloin, separable lean and fat, trimmed to 0" fat, select, cooked, broiled
16 oz or 454g
Crushed red pepper flakes
¼ tsp or 0.08g
Directions
- Remove the butter from the refrigerator to soften. Heat a medium pot of salted water to boiling on high. Wash and dry the fresh produce. Large dice the potatoes. If necessary, peel 1 clove of garlic (you will have extra). Finely chop the garlic; using the flat side of your knife, smash until it resembles a paste (or use a zester). Halve the tomatoes; place in a medium bowl and top with the vinegar, a drizzle of olive oil, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper; stir to coat. Roughly chop the capers. STOVE: Quarter the zucchini lengthwise, then cut crosswise into 1/2-inch pieces. GRILL: Preheat your grill to maintain a temperature of 450-500°F. Oil the grill grates. Quarter the zucchini lengthwise.
- Add the diced potatoes to the pot of boiling water and cook 14 to 16 minutes, or until tender when pierced with a fork. Turn off the heat. Drain thoroughly and return to the pot. Add the cheese, 2 tablespoons of olive oil, and as much of the garlic paste as you’d like. Using a fork or potato masher, mash to your desired consistency; season with salt and pepper to taste. Cover to keep warm.
- STOVE: Pat the steaks dry with paper towels. Season with salt and pepper on both sides. In a medium pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned steaks and cook, turning occasionally, 8 to 10 minutes for medium-rare, or until cooked to your desired degree of doneness. Leaving any browned bits (or fond) in the pan, transfer to a cutting board and let rest at least 5 minutes. GRILL: Pat the steaks dry with paper towels. Season with salt and pepper and drizzle with olive oil on both sides. Grill the seasoned steaks 4 to 5 minutes per side for medium-rare, or until cooked to your desired degree of doneness. Transfer to a cutting board and let rest at least 5 minutes.
- STOVE: Add a drizzle of olive oil to the pan of reserved fond; heat on medium-high until hot. Add the zucchini pieces in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add 2 tablespoons of water (carefully, as the liquid may splatter); season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until browned and softened. Turn off the heat. GRILL: Place the quartered zucchini in a bowl. Drizzle with olive oil and season with salt and pepper; turn to coat. Grill 3 to 5 minutes per side, or until charred and softened. Transfer to a cutting board. Carefully cut into 1/2-inch pieces. Transfer to the bowl of seasoned tomatoes. Stir to combine. Season with salt and pepper to taste.
- In a bowl, combine the softened butter and chopped capers. Using a fork, mash to thoroughly combine. Find the lines of muscle (or grain) on the rested steaks; slice crosswise against the grain. Serve the sliced steaks with the mashed potatoes and finished vegetables. Top the steaks with the caper butter.
Nutrition Facts
For 1 serving of seared steaks & garlic mashed potatoes with summer vegetables (645g)
Nutrient | Value | %DV |
---|---|---|
Calories | 746 | |
Fats | 32g | 41% |
Saturated fats | 15g | 76% |
Trans fats | 1g | |
Cholesterol | 243mg | 81% |
Sodium | 266mg | 12% |
Carbs | 36g | 13% |
Net carbs | 29g | |
Fiber | 7g | 25% |
Sugar | 5g | |
Protein | 76g | |
Calcium | 105mg | 10% |
Iron | 8mg | 96% |
Potassium | 2034mg | 43% |
Vitamin D | 0.5μg | 3% |
Vitamins and Minerals | ||
Alpha carotene | 115μg | |
Beta carotene | 653μg | |
Caffeine | 0mg | |
Choline | 180mg | 33% |
Copper | 0.3mg | 36% |
Fluoride | 3μg | |
Folate (B9) | 58μg | 14% |
Lycopene | 2918μg | |
Magnesium | 64mg | 15% |
Manganese | 0.4mg | 17% |
Niacin | 14mg | 87% |
Pantothenic acid | 1mg | 26% |
Phosphorus | 656mg | 94% |
Retinol | 111μg | |
Riboflavin (B2) | 1mg | 74% |
Selenium | 58μg | 105% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 21% |
Vitamin A IU | 1552IU | |
Vitamin A | 180μg | 20% |
Vitamin B12 | 9μg | 392% |
Vitamin B6 | 2mg | 134% |
Vitamin C | 34mg | 38% |
Vitamin D IU | 13IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.5μg | |
Vitamin E | 1mg | 9% |
Vitamin K | 19μg | 16% |
Zinc | 9mg | 81% |
Sugars | ||
Sugar | 5g | |
Sucrose | 0.1g | |
Glucose | 5g | |
Fructose | 3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 15g | 76% |
Monounsaturated fats | 11g | |
Polyunsaturated fats | 2g | |
Trans fats | 1g | |
Fatty Acids | ||
Total omega 3 | 0.2g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.2g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 4g | |
Arginine | 4g | |
Aspartic acid | 6g | |
Cystine | 1g | |
Glutamic acid | 11g | |
Glycine | 3g | |
Histidine | 2g | |
Hydroxyproline | 0.5g | |
Isoleucine | 3g | |
Leucine | 6g | |
Lysine | 6g | |
Methionine | 2g | |
Phenylalanine | 3g | |
Proline | 3g | |
Serine | 3g | |
Threonine | 3g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 3g |