Recipes · Australian · Meat Dishes
Steak Diane
One serving has 671 kcal and 35 g protein, and at least a fifth of a woman's daily need of niacin (89%), cobalamin (78%), selenium (76%), zinc (76%), pyridoxine (75%) and phosphorus (53%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (330 g)
- Difficulty: Hard
- Diets: High protein, Low carb
- Contains: alcohol, beef, celery, dairy, fish, gluten, mustard
Ingredients
- 160 g Beef tenderloin, raw
- 15 g Butter, unsalted
- 50 g Mushrooms, white button, raw
- 15 g Shallots, raw
- 6 g Worcestershire sauce
- 5 g Mustard
- 30 g Cream, heavy
- 15 g Spirits
- 30 g Beef broth
- 1 g Salt
- 0.5 g Black pepper
- 2 g Parsley, fresh
Method
- Season the steak with the salt and pepper and flatten it slightly.
- Melt half the butter in a hot pan and sear the steak for 1.5-2 minutes per side for medium-rare, or longer for your preferred doneness, then remove and rest.
- Add the remaining butter to the pan with the shallots and mushrooms, and cook for 3-4 minutes until softened.
- Carefully add the spirits and let them bubble for a few seconds to cook off some of the alcohol, standing back as it may flame briefly; stir in the Worcestershire sauce, mustard and beef broth, scraping up the browned bits, and simmer for 2 minutes, then stir in the cream and simmer until slightly thickened.
- Return the steak and any resting juices to the pan to warm through, then plate it with the sauce and mushrooms spooned over and a scatter of chopped parsley.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 671 kcal | 32% |
| Carbohydrates | 6.9 g | |
| Water | 227 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 35.3 g | 73% |
| Tryptophan | 0.25 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.8 g | |
| Methionine | 0.87 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 52 g | |
| Monounsaturated | 18.6 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 26.1 g | |
| Trans-Fats | 0.37 g | |
| Cholesterol | 202 mg | |
| Calcium | 87 mg | 9% |
| Copper | 0.31 mg | 34% |
| Iron | 3.4 mg | 19% |
| Magnesium | 47.7 mg | 15% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 372 mg | 53% |
| Potassium | 816 mg | 17% |
| Selenium | 42.1 µg | 76% |
| Sodium | 728 mg | |
| Zinc | 6.1 mg | 76% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 12.4 mg | 89% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.98 mg | 75% |
| Folate (vitamin B9) | 37.4 µg | 9% |
| Cobalamin (vitamin B12) | 1.9 µg | 78% |
| Choline | 153 mg | 36% |
| Vitamin A | 235 µg | 34% |
| Vitamin C | 5.9 mg | 8% |
| Vitamin D (D2 + D3) | 22.4 IU | 4% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 38.4 µg | 43% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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