Beef Vegetable Skewers with Coconut Chutney
Beef Vegetable Skewers with coconut chutney - Aromatic shashlik with Caribbean flair
Healthy, because
Even smarter
Nutritional values
The numerous sulfur-containing essential oils in shallots, for example allicin, which have a digestive effect in the intestines, are worth highlighting.
It is best to reach for meat in organic quality, because this has a more favorable fatty acid composition.
(Percentage of daily recommendation)
| Calorie | 693 cal. | (33 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 48 g | (41 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 13.9 g | (46 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 16.9 μg | (28 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20 mg | (167 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 108.4 μg | (36 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 21.7 μg | (48 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 149 mg | (157 %) | ||
| Potassium | 1,393 mg | (35 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 5.2 μg | (3 %) | ||
| Zinc | 7.7 mg | (96 %) | ||
| Saturated fatty acids | 36.5 g | |||
| Uric acid | 212.8 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 22 ozs beef rump steaks
- 5 garlic cloves
- ½ tsp Chinese 5 spice powder
- salt
- 4 Tbsps dark soy sauce
- 1 ½ ozs honey (4 TBSP.)
- 6 Tbsps Orange juice
- 1 small Coconut
- 2 Limes (juice)
- ¼ oz coconut sugar (1 TSP)
- 1 oz Coconut milk (2 TBSP.)
- 5 ozs mint (1 handful)
- 2 yellow Bell pepper
- 6 shallots
- 1 Tbsp olive oil
- Also
- 8 Wooden skewers (soaked in water)
Preparation steps
Rinse beef steaks, pat dry and cut into bite-sized cubes. Peel and chop garlic. Mix with spice powder, salt, soy sauce, honey and orange juice, add to meat and marinate covered in refrigerator for 30 minutes. Soak wooden skewers in water for 30-minutes.
In the meantime, break open the coconut for the chutney: Scoop out the flesh, peel off the brown skin and finely grate the flesh. Mix with lime juice, sugar and coconut milk. Wash mint, shake dry, pluck leaves and cut into strips, set aside 1 tablespoon; mix remaining leaves into the chutney and season with salt.
Halve the bell pepper, remove the seeds, wash and cut into 1-inch pieces. Peel and halve the shallots.
Remove meat from marinade, drain and pat dry. Alternate with peppers and shallots on 8 wooden skewers. Heat oil in a grill pan and fry skewers over high heat for 12-15 minutes on all sides, then deglaze with marinade. Serve the skewers with the chutney.
