Beef Tenderloin with Asparagus and Kohlrabi

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Beef Tenderloin with Asparagus and Kohlrabi
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr
Ready in
Calories:
590
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie590 cal.(28 %)
Protein61 g(62 %)
Fat31 g(27 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.6 μg(3 %)
Vitamin E9.1 mg(76 %)
Vitamin K83.9 μg(140 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.7 mg(64 %)
Niacin27.2 mg(227 %)
Vitamin B₆1.5 mg(107 %)
Folate337 μg(112 %)
Pantothenic acid4 mg(67 %)
Biotin22.6 μg(50 %)
Vitamin B₁₂5.2 μg(173 %)
Vitamin C133 mg(140 %)
Potassium1,811 mg(45 %)
Calcium196 mg(20 %)
Magnesium161 mg(54 %)
Iron8.2 mg(55 %)
Iodine18 μg(9 %)
Zinc12.4 mg(155 %)
Saturated fatty acids14.5 g
Uric acid356 mg
Cholesterol170 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
750 grams green Asparagus
2 baby Kohlrabi
1 handful Tarragon
4 filets mignon (each around 160 grams) (approximately 6 ounces)
salt
2 Tbsps vegetable oil
100 milliliters dry white wine
200 milliliters Whipped cream
freshly ground peppers
How healthy are the main ingredients?
Whipped creamTarragonKohlrabisalt

Preparation steps

1.

Rinse the asparagus, snap off the woody ends and cut in half. Peel the kohlrabi and cut into 1.5 cm (approximately 1/2 inch) thick matchsticks. Rinse the tarragon, shake dry, set 4 sprigs aside for garnish and finely chop the remaining leaves.

2.

Preheat the oven to 100°C (approximately 210°F). 

3.

Rinse the steaks and pat dry. Heat the oil in a large frying pan and sear the meat for 1-2 minutes per side, until browned. Place the steaks on a wire rack set over a drip tray and season with salt and pepper. Transfer to the oven and cook for 10-20 minutes, or until cooked to your liking. 

4.

Meanwhile, cook the vegetables in boiling salted water for 5-8 minutes, until al dente.

5.

Remove the excess oil from the pan drippings and deglaze with the wine. Add about 150 ml (approximately 2/3 cup) vegetable cooking water, bring to a boil then simmer briefly. Stir in the cream and simmer for 2-3 minutes, whisking until thick and creamy.

6.

Stir in the chopped tarragon and season with salt and pepper. Add the drained vegetables and transfer to serving plates. Arrange the steaks over the vegetables and serve garnished with the reserved tarragon sprigs. 

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