Beef Medallions with Fennel and Pea Gratin
Nutritional values
(Percentage of daily recommendation)
| Calorie | 467 cal. | (22 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.5 mg | (154 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 169 μg | (56 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 7.2 μg | (240 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,116 mg | (28 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 8.7 mg | (109 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 264 mg | |||
| Cholesterol | 86 mg |
Ingredients
- Ingredients
- 400 grams Peas (frozen)
- 2 Fennel bulb (150 grams) (approximately 5 ounces)
- 125 milliliters Vegetable broth
- 2 Apple
- salt
- peppers
- 2 onions
- 2 garlic cloves
- 8 Beef medallions (each around 75 grams) (approximately 3 ounces)
- 5 tsps medium-hot Mustard
- 3 tsps Canola oil
- 100 grams Soy creamer
Preparation steps
Thaw the peas. Rinse the fennel bulbs, trim and quarter. Chop the fronds and set aside. Cut the fennel bulb into wedges. Bring the broth to a boil. Add the fennel and cook for about 5 minutes. Meanwhile, rinse the apples, quarter, remove the seeds and dice. Add the apples and peas to the fennel, season with salt and pepper then set aside.
Peel the onions and garlic and chop finely. Rinse the meat, pat dry and season with salt and pepper. Spread 2 teaspoons mustard over the meat.
Heat the oil in a large Dutch oven over medium heat. Sear the meat on both sides then remove from the pan. Add the onions and garlic and sauté. Stir in the soy creamer and remaining mustard. Add the vegetables, season with salt and pepper and arrange the medallions over top. Bake in a preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F) for around 25 minutes.
Distribute vegetables between serving plates. Arrange the medallions over top and sprinkle with the fennel fronds.
