DinnerHigh proteinGluten-free

Seared Steak with Garlic Kale and White Beans

Name: Seared Steak with Garlic Kale and White Beans
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 portions
Ingredients: 400g sirloin steak; 200g kale, stems removed and roughly torn; 240g 1 can canned cannellini beans, drained and rinsed; 3 cloves garlic, thinly sliced; 1 tbsp olive oil; 100ml chicken or vegetable broth; ½, juiced lemon; 1/4 tsp red pepper flakes; 20g Parmesan, grated

No ratings yet

A pan-seared steak over kale that wilts in the same pan with sliced garlic, chili flakes and a splash of broth, then gets cannellini beans stirred through. One pan, two plates, and the beans push the protein past what the steak alone would give.

Per serving

57g

Protein

530

Calories

29g

Carbs

20g

Fat

2 portions10 min15 min

Ingredients

14 ozsirloin steak
7 ozkale, stems removed and roughly torn
8 ozcanned cannellini beans, drained and rinsed1 can
3 clovesgarlic, thinly sliced
1 tbspolive oil
7 tbspchicken or vegetable broth
½, juicedlemon
1/4 tspred pepper flakes
0.71 ozParmesan, grated

Steps

1
Season the steak generously with salt and pepper and let it sit at room temperature for 15 minutes.
2
Heat a large heavy pan over high heat with a teaspoon of the olive oil. Sear the steak for 3 to 4 minutes per side for medium-rare, then move it to a board to rest.
3
Lower the heat to medium, add the remaining olive oil and the garlic to the same pan and cook for 1 minute until fragrant but not browned. Stir in the red pepper flakes.
4
Add the kale in handfuls with the broth, cover and let it wilt for 3 minutes, then uncover and cook until the kale is tender and most of the broth has cooked off.
5
Stir in the beans and warm through for 2 minutes. Squeeze in the lemon juice and season to taste.
6
Slice the steak against the grain, serve it over the kale and beans and finish with the grated Parmesan.

Try it this way

Swap the kale for spinach or chard, which need only a minute to wilt, or use chickpeas in place of the cannellini beans.