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Balsamic-Glazed Steak, Potatoes, and Broccoli⏱ 63 min total
Recipes

Balsamic-Glazed Steak, Potatoes, and Broccoli

Per 1 serving · 655 g · 11 ingredients

Calories
806
40%
of a 2,000 cal day
  • Protein
    39g
    19% of calories
  • Carbs
    82g
    40% of calories
  • Fat
    37g
    41% of calories
Portion

At a glance

One serving of Balsamic-Glazed Steak, Potatoes, and Broccoli (655 g) has 806 calories, with 39 g of protein, 82 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (78% DV), dietary fiber (38% DV) and Vitamin C (172% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 41%, 87% and 37% of the daily value.

Per 100 g
123cal
low energy density
Protein per 100 cal
4.8g
Net carbs
71g
carbs minus fiber
Fiber
11g
4.6 g sugar

High in

20%+ of the daily value

  • Protein78%
  • Dietary fiber38%
  • Vitamin C172%
  • Vitamin K88%
  • Thiamine38%
  • Riboflavin (B2)45%

Good source of

10–19% of the daily value

  • Vitamin A18%
  • Vitamin E14%

Watch

20%+ of the daily value

  • Sodium41%
  • Saturated fat87%
  • Cholesterol37%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 38 min
  1. 1

    Preheat the oven to 450°F. Rinse and pat dry all produce.

  2. 2

    Peel and dice the potatoes into 1-inch pieces. Cut the broccoli into large bite-sized florets and thinly slice the garlic.

  3. 3

    Rinse and pat dry the steaks, then season both sides with ½ tsp salt and ¼ tsp pepper.

  4. 4

    In a large oven-safe non-stick pan over medium-high heat, melt the butter. Add the potatoes and cook, stirring, for 1 minute. Cover, reduce heat to medium, and cook for 5 minutes, stirring once. Uncover and roast in the oven for 20-22 minutes, stirring halfway, until golden brown and tender. Season to taste and set aside.

  5. 5

    In a medium non-stick pan over medium heat, add 1 tsp olive oil. Sear the steaks for 4-5 minutes on one side until a dark crust forms. Flip and cook for another 4-5 minutes until the internal temperature reaches 145°F. Let rest for 3-5 minutes.

  6. 6

    In the same pan, add 1 tsp olive oil and garlic. Cook for 30-45 seconds until aromatic. Add water and broccoli, cooking for 3-5 minutes until tender and water evaporates. Season with ¼ tsp salt and ¼ tsp pepper, then sprinkle with Parmesan cheese.

  7. 7

    Serve the potatoes and broccoli on a plate, place the steak alongside, and drizzle with balsamic glaze.

Vitamins & minerals

Amounts for 1 serving (655 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A163 μg
18%
Vitamin C155 mg
172%
Vitamin D0.4 μg
3%
Vitamin E2 mg
14%
Vitamin K106 μg
88%
Thiamine0.5 mg
38%
Riboflavin (B2)1 mg
45%
Niacin10 mg
63%
Vitamin B62 mg
151%
Folate (B9)121 μg
30%
Vitamin B122 μg
93%
Pantothenic acid2 mg
42%
Choline126 mg
23%

Minerals

NutrientAmount% Daily Value
Calcium298 mg
30%
Iron6 mg
75%
Potassium2,156 mg
46%
Magnesium124 mg
30%
Phosphorus597 mg
85%
Zinc6 mg
51%
Copper1 mg
58%
Manganese1 mg
40%
Selenium31 μg
56%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene23 μg—
Arginine2 g—
Aspartic acid5 g—
Beta carotene367 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose7 g—
Glutamic acid7 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.1 g—
Isoleucine2 g—
Lactose0.2 g—
Leucine3 g—
Lycopene0.1 μg—
Lysine3 g—
Maltose0.2 g—
Methionine1 g—
Monounsaturated fats15 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol131 μg—
Serine2 g—
Starch57 g—
Sucrose1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.4 μg—

Burning 806 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 153min
    Walking (3.5 mph)
  • 97min
    Cycling (moderate)
  • 67min
    Running (6 mph)
  • 113min
    Swimming laps

Common questions

How many calories are in Balsamic-Glazed Steak, Potatoes, and Broccoli?

One serving of Balsamic-Glazed Steak, Potatoes, and Broccoli (1 serving) has 806 calories, which works out to 123 calories per 100 g. That is about 40% of a 2,000-calorie day.

Is Balsamic-Glazed Steak, Potatoes, and Broccoli high in protein?

It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Balsamic-Glazed Steak, Potatoes, and Broccoli keto-friendly?

It is hard to fit into a strict keto diet. One serving has 71 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Balsamic-Glazed Steak, Potatoes, and Broccoli?

940 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Balsamic-Glazed Steak, Potatoes, and Broccoli?

4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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