Air Dried Beef and Legume Bakes
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 36 min.
Ready in
Calories:
805
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 805 cal. | (38 %) | ||
| Protein | 76 g | (78 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 36 μg | (60 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 33.1 mg | (276 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 191 μg | (64 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 21.9 μg | (49 %) | ||
| Vitamin B₁₂ | 14.4 μg | (480 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,638 mg | (41 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 11.6 mg | (77 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 17.5 mg | (219 %) | ||
| Saturated fatty acids | 17.7 g | |||
| Uric acid | 452 mg | |||
| Cholesterol | 196 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 ½ cups Broad bean (fresh or frozen)
- 2 ½ cups peas (fresh or frozen)
- butter (for the ramekins)
- 8 slices Grisons air-dried Beef
- 1 clove garlic cloves (chopped)
- 6 Tbsps Oats
- crushed Red pepper flakes (ground)
- 2 Tbsps butter (chopped)
Preparation steps
1.
Cook the beans in salt water for around 6 minutes. Add the peas after two minutes and then drain.
2.
Heat the oven to 200°C (180°C in a fan oven) 400°F, gas 6 and grease four ramekins with butter.
3.
Place two slices of beef in the ramekins and top with the peas and beans.
4.
Mix together the garlic, oats, a pinch of chilli flakes, salt and ground black pepper and add to the ramekins. Add the butter and bake for around 15 minutes.
