Asian-Inspired Beef with Asparagus, Chile and Mango

with marinated beef and mango
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Asian-Inspired Beef with Asparagus, Chile and Mango
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Health Score:
89 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
274
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie274 cal.(13 %)
Protein24 g(24 %)
Fat10 g(9 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage4.9 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin K52 μg(87 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.7 mg(50 %)
Folate102 μg(34 %)
Pantothenic acid1.5 mg(25 %)
Biotin11.5 μg(26 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C60 mg(63 %)
Potassium795 mg(20 %)
Calcium53 mg(5 %)
Magnesium72 mg(24 %)
Iron4.1 mg(27 %)
Iodine5 μg(3 %)
Zinc4.6 mg(58 %)
Saturated fatty acids2.4 g
Uric acid183 mg
Cholesterol45 mg
Complete sugar16 g

Ingredients

for
4
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
How healthy are the main ingredients?
soy sauceSnow peagingergarlic clovesaltMango

Preparation steps

1.

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.

2.

Peel the asparagus and trim the woody ends. Cook the asparagus and snow peas in a pot of boiling salted water for 3 minutes.

3.

Peel the mango, trim the flesh from the pit and cut into wedges. Rinse the cilantro, shake dry and coarsley chop.

4.

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.