Steak with Marinated Mushroom & Asparagus Medley

An easy protein-packed steak dinner that is low in calories and satisfying.
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Steak with Marinated Mushroom & Asparagus Medley image
  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 1 lb asparagus, trimmed and cut into 1 1/2-inch pieces
  • 3 tbsp plus 2 tsp extra virgin olive oil, divided
  • 3/4 lb assorted mushrooms, sliced
  • 2 tbsp balsamic vinegar
  • 2 tsp reduced-sodium soy sauce
  • 1 tsp lemon zest, plus 3 tbsp fresh lemon juice
  • 5 cloves garlic, thinly sliced
  • 1/4 cup sliced Kalamata olives
  • 1/3 cup plus 1 tbsp fresh thyme leaves, divided
  • 1 1/4 tsp ground black pepper, divided
  • 2 lb top sirloin steak (3/4-inch thick), trimmed
  • 1 1/2 tsp garlic powder
  • 1/2 tsp coarse sea salt
  • 2 tbsp shredded Parmesan cheese

Preparation

  1. Position oven rack 2 to 3 inches below heat element. Preheat oven to broil on high.
  2. Bring a medium pot of water to a boil. Add asparagus and cook for 3 minutes. Meanwhile, fill a large bowl with ice and water. Drain asparagus and immediately plunge asparagus into ice water; set aside to cool.
  3. In a large heavy skillet, heat 2 tsp oil on medium. Add mushrooms, stirring occasionally, until softened, about 5 minutes. Set aside.
  4. Prepare dressing: In a small bowl, whisk 3 tbsp oil, vinegar, soy sauce, lemon zest and juice. Set aside 2 tbsp dressing for use in the Meal Plan; refrigerate.
  5. Drain ice water from bowl with asparagus. Using same bowl, combine asparagus, cooked mushrooms, garlic and olives. Add remaining dressing, 1/3 cup thyme and 1/2 tsp pepper; toss to coat. Cover bowl and transfer to refrigerator to marinate.
  6. Meanwhile, line a baking sheet with foil and top with a metal rack. Place steak on rack. In a small bowl, combine garlic powder, remaining 3/4 tsp pepper and salt; rub over top of steak. Broil steak for about 10 minutes. When 3 minutes remain, flip steak over and sprinkle remaining 1 tbsp thyme over top.
  7. To serve, cut steak into 4-oz portions and place on serving plates. Divide marinated vegetables among plates. Sprinkle cheese over vegetables.

Nutrition Information

  • Serving Size: 4 oz steak and 3/4 cup vegetables
  • Calories: 417
  • Carbohydrate Content: 13 g
  • Cholesterol Content: 109 mg
  • Fat Content: 20 g
  • Fiber Content: 4 g
  • Protein Content: 47 g
  • Saturated Fat Content: 5 g
  • Sodium Content: 522 mg
  • Sugar Content: 4 g