Beef with Spinach, Beans and Sweet Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 829 cal. | (39 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.9 g | (40 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 15.3 mg | (128 %) | ||
| Vitamin K | 299.8 μg | (500 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 20.2 mg | (168 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 260 μg | (87 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 28.7 μg | (64 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 139 mg | (146 %) | ||
| Potassium | 2,463 mg | (62 %) | ||
| Calcium | 255 mg | (26 %) | ||
| Magnesium | 233 mg | (78 %) | ||
| Iron | 12.2 mg | (81 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 9.9 mg | (124 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 347 mg | |||
| Cholesterol | 91 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 500 grams Sweet potato (kumara)
- salt
- 6 Tbsps olive oil
- 600 grams Beef fillet
- 2 Tbsps vegetable oil
- 2 garlic cloves
- 250 grams thick, fresh Shelled fava bean
- 50 grams Pine nuts
- 1 red Bell pepper
- 150 grams Yogurt (0.1% fat)
- 5 Tbsps Whipped cream
- 2 Tbsps lemon juice
- 1 pinch sugar
- freshly ground peppers
- 300 grams baby Spinach
Preparation steps
Rinse the sweet potatoes thoroughly and blanch for about 6 minutes in plenty of salted water. Drain and let cool slightly.
Cut the sweet potatoes in slices and place in a bowl, and mix with 4 tablespoons olive oil and plenty of salt. Transfer the potatoes along with the olive oil into a foil dish and broil in a preheated broiler for 15 to 20 minutes, turning and watching carefully.
Rinse the beef fillet, pat dry and fry in a pan with hot vegetable oil and the garlic for 2-4 minutes per side (depending on thickness of fillet).
Take out the beef fillet from the pan, wrap in aluminum foil, and bake in a preheated oven at 100°C (fan: 80°C, gas mark 1) (approximately 210°F) for 15-20 minutes.
Blanch the beans in boiling salted water, drain and rinse with cold for about 10 minutes.
Toast the pine nuts in a dry pan until golden brown.
Rinse the red bell pepper, cut in half, remove the seeds and ribs, and cut into strips.
For the dressing, mix the yogurt with the remaining olive oil, sour cream, lemon juice and sugar in a bowl. Season with salt and pepper.
Sort the spinach, trim the tough stems, rinse, shake dry, and spread over 4 large plates. Add the bell pepper strips, beans and pine nuts over it. Remove the meat from the oven, season with salt and pepper, cut into 1-2 cm (approximately ½ inch) thick slices, and serve with the broiled sweet potatoes over the spinach. Finally, drizzle with the dressing and serve.
