March 7, 2022
Flank Steak With Mushroom Sauce and Green Beans
Boldly flavored sliced steak with an umami-packed mushroom sauce pairs well with a side of creamy and tangy lemon green beans for this easy and delicious main.
Servings: 2
Calories: 431kcal
Ingredients
Steak
- 1 teaspoon avocado oil
- 12 ounces flank steak sliced 1/4 inch thick against the grain
- 1/2 pound mushrooms sliced
- 1 shallot sliced thin
- 1 garlic clove minced
- 1/4 cup dry white wine or more chicken stock
- 1 cup chicken stock
- 1 teaspoon gelatin
- 2 tablespoons gluten-free soy sauce or coconut aminos
- 1-2 drops stevia glycerite or 1 teaspoon monk fruit, powdered, omit if using coconut aminos
- 1/2 tablespoon Worcestershire sauce
- 1/4 teaspoon thyme dried
Green Beans
- 1/2 pound green beans
- 1/2 cup cottage cheese
- 1 garlic clove peeled
- 1 tablespoon lemon juice
- zest from 1 lemon
- salt and pepper to taste
- water as needed
Instructions
- Heat a large nonstick pan over high heat and add the oil. When the oil is hot, add the beef and sear, flipping after a minute or two until browned on both sides. Remove to a plate and set aside. Do not clean the pan.
- Add the mushrooms and a pinch of salt. Cook, stirring occasionally until the mushrooms release their liquid and begin to brown, 5-10 minutes. Add the shallots and garlic and cook until the shallots are soft and translucent, about 3 minutes more. Add the white wine and cook until reduced by half, about 5 minutes. Add the chicken stock, gelatin, soy, sweetener, Worcestershire sauce, and thyme. Cook until reduced and thickened, 5-8 minutes more.
- While the sauce reduces, cook the green beans. I like to microwave them for about 5-8 minutes, or until tender crisp. Alternatively, you can blanch them on the stovetop, see notes.
- While the beans cook, combine the cottage cheese, garlic, lemon, zest, salt, and pepper in a blender. Blend until completely smooth, adding water as needed to obtain a thick, smooth sauce.
- Toss the beans in the blended sauce (it is important that they are at room temperature and not hot or the cottage cheese sauce will curdle) and add the steak back to the pan of mushroom sauce to rewarm just before serving. Serve the beans alongside the steak.
Notes
To blanch the beans, bring a large pot of salted water to a boil. Add the green beans and blanch them for 3 minutes, or until tender crisp. Remove the beans to an ice water bath (to retain color, this step can be skipped without affecting taste).
Protein:Energy Quotient [calories]: 1.71
Nutrition Facts
Flank Steak With Mushroom Sauce and Green Beans
Amount per Serving
Calories
431
% Daily Value*
Fat
14
g
22
%
Saturated Fat
5
g
31
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Cholesterol
111
mg
37
%
Sodium
1778
mg
77
%
Potassium
1485
mg
42
%
Carbohydrates
20
g
7
%
Fiber
5
g
21
%
Sugar
10
g
11
%
Protein
53
g
106
%
Vitamin A
875
IU
18
%
Vitamin C
30
mg
36
%
Calcium
155
mg
16
%
Iron
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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