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Flank Steak with Couscous and Cauliflower

bavette de boeuf

4 servings

Ingredients
125 ml (1/2 cup) shallots, finely chopped
60 ml (1/4 cup) white wine
30 ml (2 tablespoons) garlic, chopped
30 ml (2 tablespoons) Dijon mustard
30 ml (2 tablespoons) cider vinegar
10 ml (2 teaspoons) thyme
2 bay leaves
454 g (1 lb) beef flank
15 ml (1 tablespoon) olive oil
20 (333 g) cherry tomatoes
48 (338 g) green asparagus
125 ml (1/2 cup) dry couscous
500 ml (2 cups) low-sodium beef broth
500 ml (2 cups) cauliflower, finely chopped in a food processor
Juice from half a lemon
30 ml (2 tablespoons) chopped green onions
Salt and pepper, to taste

Each serving of this recipe contains:
343 calorie s/ 37 g carbs / 31 g proteins / 8 g fat / 7 g fiber

Directions

  1. In a bowl, mix the shallots, white wine, garlic, Dijon mustard, cider vinegar, thyme, and bay leaves. Add pepper. Use this sauce to marinate the flank in the refrigerator for 1 hour.
  2. Preheat oven to 375 °F.
  3. In a very hot pan, seize the flank pieces in 5 ml of olive oil for two minutes on each side. Add salt.
  4. On a baking sheet covered with parchment paper, add the cherry tomatoes, cover them with 5 ml of olive oil, as well as salt and pepper. Put the flank on the same baking sheet. Bake 10 minutes for medium-rare, and 20 minutes for well-done.
  5. In a saucepan, bring the chicken broth to a boil, and then add the cauliflower as well as salt and pepper. Cook for 5 minutes before adding the couscous. Turn off the heat, cover, and simmer for 5 minutes. Add lemon juice and green onions and mix well. Keep warm.
  6. Add the asparagus on the baking sheet 5 minutes before the flank is ready. Add 5 ml of olive oil on the asparagus, as well as salt and pepper.
  7. Once the flank is cooked, take it out of the oven and let it sit for 5 minutes, covered with aluminum paper.
  8. To serve, cut thin slices of flank, and garnish with couscous and vegetables.

Bon appétit!

By Sophie Blais

Author
Sophie Blais

Sophie has always been passionate about food. She loves creating healthy and tasty dishes, and sharing them. By sharing her recipes, Sophie wants to inspire people to cook with fresh and healthy foods. She also wishes to prove that it is possible to eat healthy without sacrificing taste! All of her recipes and their nutritional value are validated and approved by a nutrition coordinator at Nautilus Plus. Bon appétit!


Flank Steak with Couscous and Caulifloweris a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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