Asian-Inspired Beef with Asparagus, Chile and Mango
Nutritional values
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 52 μg | (87 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 795 mg | (20 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 183 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 30 grams ginger
- 1 garlic clove
- 1 red chili pepper
- 100 milliliters soy sauce
- 1 tsp cornstarch
- 350 grams Beef fillet
- 100 grams White pepper
- 100 grams white Asparagus
- 100 grams Snow peas
- salt
- 1 small Mango
- cilantro
- 2 Tbsps vegetable oil
- peppers
Preparation steps
Peel and finely dice the ginger and garlic. Rinse the chile pepper, remove the seeds and cut into rings. In a bowl, whisk the ginger, garlic and chile with the soy sauce, cornstarch and 150 ml (approximately 1/2 cup) of cold water. Slice the tenderloin and place in a bowl. Pour the marinade over the tenderloin.
Peel the asparagus and trim the woody ends. Cook the asparagus and snow peas in a pot of boiling salted water for 3 minutes.
Peel the mango, trim the flesh from the pit and cut into wedges. Rinse the cilantro, shake dry and coarsley chop.
Remove the tenderloin from the marinade and pat dry. Heat the oil in a wok or deep frying pan. Add the tenderloin and cook until golden on all sides. Add the asparagus, snow peas and mango, and cook until heated through. Season with salt and pepper to taste. Stir in the marinade and bring to a boil. Serve garnished with the coriander.
