Peppercorn Steak with Creamy Sauce can be a delicious addition to a balanced diet, offering several health benefits when enjoyed in moderation. Here’s a breakdown of some of the key benefits:
1. Rich in Protein
– Benefit: Steak is an excellent source of high-quality protein, which is essential for muscle repair, tissue growth, and immune function.
– Nutritional Impact: Protein helps keep you full for longer, which can support weight management by reducing the urge to snack between meals.
2. Good Source of Iron
– Benefit: Iron from red meat like steak is highly bioavailable, meaning your body can absorb it more easily. Iron is critical for oxygen transport in the blood and energy production.
– Nutritional Impact: Adequate iron intake prevents anemia and boosts overall energy levels.
3. Rich in B Vitamins
– Benefit: Steak contains B vitamins, especially B12, which is essential for red blood cell formation and neurological health. B vitamins also support metabolism, converting food into energy.
– Nutritional Impact: Improved energy levels, brain health, and reduced risk of certain deficiencies.
4. Healthy Fats from Creamy Sauce (if prepared with moderation)
– Benefit: A creamy sauce often uses ingredients like heavy cream, which contains healthy fats that can provide satiety and help absorb fat-soluble vitamins (A, D, E, K).
– Nutritional Impact: Using healthier options like Greek yogurt or light cream can reduce the saturated fat content while still adding flavor and creaminess.
5. Benefits of Black Pepper
– Benefit: Black pepper, the key seasoning in peppercorn steak, contains piperine, an antioxidant that can help fight inflammation and improve nutrient absorption.
– Nutritional Impact: Piperine can enhance the bioavailability of other nutrients in the meal, such as curcumin from turmeric if included in side dishes or sauces.
6. Potential Heart Health Benefits (in moderation)
– Benefit: Lean cuts of steak, when cooked without excessive oil or butter, can be part of a heart-healthy diet. Steak provides essential amino acids that support heart function.
– Nutritional Impact: Choosing leaner cuts and limiting the amount of cream in the sauce can make this dish healthier for the heart.
When enjoyed occasionally and with balanced portions, Peppercorn Steak with Creamy Sauce can be a tasty, nutrient-dense option to support muscle growth, energy levels, and overall health.
This dish features perfectly seared steaks topped with a rich and creamy peppercorn sauce, garnished with fresh herbs for a touch of freshness. It’s a luxurious meal that’s sure to impress!
Ingredients:
4 filet mignon steaks, about 1.5 inches thick
Salt and freshly ground black pepper, to taste
2 tbsp olive oil
3 tbsp whole peppercorns, crushed
1/4 cup brandy or cognac
1 cup heavy cream
1 tbsp Dijon mustard
1 tbsp Worcestershire sauce
Fresh parsley, chopped for garnish
Instructions:
Prepare the Steaks: Season the steaks generously with salt and crushed peppercorns.
Cook the Steaks: Heat olive oil in a heavy skillet over medium-high heat. Add the steaks and sear until they reach your desired level of doneness, about 4-5 minutes per side for medium-rare. Remove steaks and set aside.
Deglaze the Pan: Add brandy to the hot skillet to deglaze, scraping up any browned bits from the bottom. Be careful as the brandy may flame.
Make the Sauce: Reduce the heat to medium and stir in the heavy cream, Dijon mustard, and Worcestershire sauce. Cook until the sauce thickens slightly, about 5-6 minutes.
Combine and Serve: Return the steaks to the skillet and coat them with the sauce. Cook for an additional minute.
Garnish and Serve: Transfer the steaks to plates, spoon over the sauce, and garnish with chopped parsley.
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4