Low-Cal Dinner

Bean and Beef Fillet Stew

4.5
Average: 4.5 (8 votes)
(8 votes)
Bean and Beef Fillet Stew

Bean and Beef Fillet Stew - fiery-spicy refreshment. Photo: Jan Schümann

share Share
print
bookmark_border Copy URL
Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
393
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beef is one of the best sources of iron, which stimulates blood formation and improves oxygen transport in the body. Another plus point: the iron from beef is optimally usable for the body.

If you don't have time to cook at lunchtime, then simply prepare twice the amount in the evening and take the second portion to work or eat it the next evening.

1 serving contains
(Percentage of daily recommendation)
Calorie393 kcal(19 %)
Protein40 g(41 %)
Fat17 g(15 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage10.4 g(35 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E5.9 mg(49 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin17.6 mg(147 %)
Vitamin B₆1.5 mg(107 %)
Folate112.8 μg(38 %)
Pantothenic acid2.2 mg(37 %)
Biotin17.8 μg(40 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C156.5 mg(165 %)
Potassium1,381 mg(35 %)
Calcium69 mg(7 %)
Magnesium102 mg(34 %)
Iron5.9 mg(39 %)
Iodine3.7 μg(2 %)
Zinc7.8 mg(98 %)
Saturated fatty acids4.4 g
Uric acid248.2 mg
Cholesterol76.6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
2 ozs Kidney beans (can; drained weight)
2 ozs small White bean (can; drained weight)
½ onion
1 small garlic clove
½ Red pepper
2 tsps olive oil
1 sprig thyme
1 bay leaf
8 ozs chunky tomatoes (canned)
salt
peppers
cayenne pepper
¼ tsp ground Coriander
6 ozs Beef fillet
1 stalk Basil
How healthy are the main ingredients?
Kidney beansthymeoniongarlic cloveolive oilsalt

Preparation steps

1.

Rinse both types of beans in a sieve and drain. Peel onion and garlic and cut into fine dice. Clean, wash, seed and cut the peppers.

2.

Heat 1 tsp. oil in a pot. Sauté the onion and garlic for 2 minutes at medium heat. Wash thyme and bay leaf and add beans and tomatoes to the pot. Season with salt, pepper, cayenne pepper and coriander and cook over medium heat for about 15-17 minutes, stirring occasionally.

3.

About 10 minutes before the end of the cooking time, rinse the beef, dab dry and cut into fine strips. Heat the remaining oil in a pan. Fry the beef fillet strips for 2-3 minutes at high heat. Season with salt and pepper.

4.

Wash the basil, shake dry and chop finely. Add meat and basil to the bean stew.