Skillet Balsamic Skirt Steak With Garlic Zucchini, Squash And Tomatoes

from http://www.thecomfortofcooking.com/2015/08/skillet-balsamic-skirt-steak-with-garlic-zucchini-squash-and-tomatoes.html

Fat 48%Carbs 14%Protein 38%
Percent Calories

1 serving of skillet balsamic skirt steak with garlic zucchini, squash and tomatoes (from http://www.thecomfortofcooking.com/2015/08/skillet-balsamic-skirt-steak-with-garlic-zucchini-squash-and-tomatoes.html) contains 406 Calories The macronutrient breakdown is 14% carbs, 48% fat, and 38% protein. This is a good source of protein (68% of your Daily Value), potassium (23% of your Daily Value), and iron (59% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

  • Olive oil

    Salad or cooking

    2 tbsp or 27g

  • Zucchini

    Summer squash, includes skin, raw

    1 ⅔ medium or 323g

  • Squash

    Summer, all varieties, raw

    1 medium or 196g

  • Tomatoes

    Red, ripe, raw, year round average

    1 cup cherry tomatoes or 149g

  • Garlic

    Raw

    3 cloves, minced or 9g

  • Beef plate

    Inside skirt steak, separable lean only, trimmed to 1/4" fat, all grades, raw

    1 ½ lb or 680g

  • Salt

    Table

    1 dash or 0.4g

  • Pepper

    Spices, black

    1 dash or 0.1g

  • Balsamic vinegar

    ½ cup or 128g

  • Sugar

    White, granulated sugar

    2 tsp or 8g

Directions

  1. 2 Tablespoons olive oil, divided 1 medium zucchini, cut into half-moons 1 medium yellow squash, cut into half-moons 1 cup cherry or grape tomatoes, halved 3 cloves garlic, minced 1 1/2 pounds skirt steak, trimmed and cut into 4 pieces Kosher salt and freshly cracked pepper 1/2 cup balsamic vinegar 2 teaspoons granulated sugar
  2. In a large skillet set to medium-high, heat 1 Tbsp. oil. Add zucchini and yellow squash. Saute until vegetables are tender and browned in spots, 5 minutes. During the last 2 minutes of cooking, add tomatoes and garlic. Transfer to a bowl. To the same skillet, add 1 Tbsp. oil. Pat steaks dry and season with salt and pepper. Add to skillet and cook until browned, 2 to 3 minutes per side for medium rare. Transfer to a plate and loosely tent with foil. Discard fat from skillet. Add balsamic vinegar, sugar, 1/2 teaspoon kosher salt, 1/2 teaspoon pepper. Cook, stirring, until reduced by half, about 5 minutes. Slice steak and serve on individual plates with vegetables and balsamic glaze.

Nutrition Facts

For 1 serving of skillet balsamic skirt steak with garlic zucchini, squash and tomatoes (380g)

NutrientValue%DV
Calories406
Fats21g 27%
Saturated fats6g 32%
Trans fats0g
Cholesterol97mg 32%
Sodium170mg 7%
Carbs14g 5%
Net carbs12g
Fiber2g 7%
Sugar11g
Protein38g
Calcium51mg 5%
Iron5mg 59%
Potassium1100mg 23%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene38μg
Beta carotene323μg
Caffeine0mg
Choline14mg 3%
Copper0.2mg 25%
Fluoride1μg
Folate (B9)51μg 13%
Lycopene958μg
Magnesium67mg 16%
Manganese0.3mg 15%
Niacin7mg 45%
Pantothenic acid0.3mg 5%
Phosphorus403mg 58%
Retinol0μg
Riboflavin (B2)0.5mg 35%
Selenium26μg 47%
Theobromine0mg
Thiamine0.3mg 22%
Vitamin A IU570IU
Vitamin A29μg 3%
Vitamin B126μg 266%
Vitamin B61mg 79%
Vitamin C29mg 32%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 10%
Vitamin K12μg 10%
Zinc9mg 82%
Sugars
Sugar11g
Sucrose2g
Glucose4g
Fructose4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats6g 32%
Monounsaturated fats12g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine3g
Aspartic acid4g
Cystine0.4g
Glutamic acid6g
Glycine2g
Histidine1g
Hydroxyproline0.2g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan0.4g
Tyrosine1g
Valine2g

Similar Foods