⏱ 25 min totalTomato and Arugula Salad with Grilled Steak and Portabella Mushrooms
Per 1 serving · 296 g · 10 ingredients
of a 2,000 cal day
- Protein27g16% of calories
- Carbs18g11% of calories
- Fat55g73% of calories
At a glance
One serving of Tomato and Arugula Salad with Grilled Steak and Portabella Mushrooms (296 g) has 668 calories, with 27 g of protein, 18 g of carbohydrates and 55 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (54% DV), Vitamin E (36% DV) and Vitamin K (43% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 55%, 72% and 32% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Vitamin E36%
- Vitamin K43%
- Riboflavin (B2)25%
- Niacin73%
- Vitamin B668%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin C13%
- Thiamine17%
- Folate (B9)16%
- Calcium10%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat72%
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cloves, minced Garlic
2 ½ tbsp Olive oil
1 mushroom, whole Portobello mushrooms- 🥄½ tsp Salt
½ tsp Black pepper
1 tbsp Balsamic vinegar
½ tsp Lemon juice
1 cup Arugula
¼ cup Sun-dried tomatoes- 4 oz Beef tenderloin
Directions
- 1
Preheat the grill to medium heat. Mince the garlic cloves and mix two cloves with two tablespoons of olive oil in a small bowl. Brush this mixture onto the mushrooms and steak, then sprinkle with salt and pepper.
- 2
In another bowl, combine the remaining garlic with balsamic vinegar and lemon juice. Whisk in the remaining olive oil, then season with salt and pepper to taste.
- 3
Grill the steak for about 4 minutes per side for medium rare, or longer to your preference. Grill the mushrooms for 2-3 minutes while the steak rests.
- 4
Arrange arugula on a serving platter and top with sun-dried tomatoes. Thinly slice the grilled mushrooms and steak, then scatter them over the salad. Drizzle with vinaigrette and sprinkle with additional salt and pepper if desired.
Vitamins & minerals
Amounts for 1 serving (296 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 30 μg | 3% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 5 mg | 36% |
| Vitamin K | 52 μg | 43% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 12 mg | 73% |
| Vitamin B6 | 1 mg | 68% |
| Folate (B9) | 66 μg | 16% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 130 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 102 mg | 10% |
| Iron | 4 mg | 49% |
| Potassium | 1,256 mg | 27% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 372 mg | 53% |
| Zinc | 5 mg | 44% |
| Copper | 1 mg | 63% |
| Manganese | 1 mg | 30% |
| Selenium | 43 μg | 78% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 359 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 6,197 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 35 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.3 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 668 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 127minWalking (3.5 mph)
- 80minCycling (moderate)
- 56minRunning (6 mph)
- 94minSwimming laps
Common questions
How many calories are in Tomato and Arugula Salad with Grilled Steak and Portabella Mushrooms?
One serving of Tomato and Arugula Salad with Grilled Steak and Portabella Mushrooms (1 serving) has 668 calories, which works out to 225 calories per 100 g. That is about 33% of a 2,000-calorie day.
Are Tomato and Arugula Salad with Grilled Steak and Portabella Mushrooms high in protein?
It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 16% 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.
Are Tomato and Arugula Salad with Grilled Steak and Portabella Mushrooms keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tomato and Arugula Salad with Grilled Steak and Portabella Mushrooms?
1272 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato and Arugula Salad with Grilled Steak and Portabella Mushrooms?
10 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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