Barley Risotto with Steak Strips and Blood Oranges
Barley risotto with steak strips and blood oranges - Loaded with iron and big flavor!
Healthy, because
Even smarter
Nutritional values
Beef is one of the best sources of animal iron, which stimulates the formation of red blood cells and improves the transport of oxygen in the body. Blood oranges, like all citrus fruits, score with a good portion of vitamin C, which ensures strong defenses.
If you find the taste of the blood orange too tart, simply replace the fruit with the milder orange, which also goes perfectly with the dish.
(Percentage of daily recommendation)
| Calorie | 498 cal. | (24 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 18.7 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.3 mg | (128 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 893 mg | (22 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 7.7 mg | (96 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 218 mg | |||
| Cholesterol | 74 mg |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 2 carrots
- 1 Blood orange
- 3 sprigs thyme
- 2 Tbsps olive oil
- 7 ozs Pearl barley
- 2 ¾ ozs Orange juice
- 36 ozs hot Beef broth
- salt
- peppers
- 10 ozs beef sirloin steaks
- 1 Tbsp Canola oil
- 2 ¼ ozs Parmesan
Preparation steps
Peel and finely dice the onion and garlic. Clean, peel and wash the carrots and dice them just as finely. Rinse orange under hot water, rub dry and grate peel. Cut peel from flesh with a knife so that the white peel skin is completely removed. Cut fruit into slices. Wash thyme and shake dry.
Heat olive oil in a saucepan. Sauté vegetables for 4-5 minutes over medium heat. Add pearl barley and sauté for 2 minutes. Deglaze with orange juice, add 2 thyme sprigs and simmer pearl barley for about 5 minutes. Add a little broth so that the pearl barley is just covered and simmer. When the pearl barley has absorbed the liquid, add 1 ladle of broth again. Cook the pearl barley in this way for a total of 25-30 minutes until al dente.
Meanwhile, rinse steaks, pat dry, and salt. Fry steaks in a pan with hot canola oil for 3-4 minutes on each side. Then remove from the pan, let rest briefly, and cut into slices.
Grate Parmesan, mix into the finished risotto and season with salt and pepper. Arrange risotto on a large platter, place blood orange slices on top of risotto and scatter steak strips on top. Garnish with remaining thyme and serve.
