Herb Crusted Steak
With one serving you already cover more than the daily requirement of vitamin B12, niacin and zinc. Vitamin B12 is needed for the formation of red blood cells. Niacin supports heart and nervous system. Zinc helps in the defence against infections. In addition, red meat provides a lot of iron for oxygen transport.
Ostrich or deer meat is also suitable for this preparation. It is lean and low in cholesterol and also has a favourable fatty acid profile.
(Percentage of daily recommendation)
| Calorie | 700 cal. | (33 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 7.1 μg | (237 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 763 mg | (19 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 9 mg | (113 %) | ||
| Saturated fatty acids | 13.1 g | |||
| Uric acid | 287 mg | |||
| Cholesterol | 270 mg |
Ingredients
- Ingredients
- 1 large onion (about 75 grams)
- 3 garlic cloves
- 1 red Bell pepper (about 200 grams)
- 2 fresh Corn (700 grams)
- 2 ozs butter (plus more for the ramekins)
- salt
- peppers
- ½ cup
- ½ cup Soy creamer
- 2 eggs
- 4 ozs Pastry flour (plus more for the ramekins)
- 1 pinch Baking powder
- 2 shallots
- 1 tsp black peppercorns
- 1 tsp fennel seeds
- 1 tsp Coriander
- 1 tsp ground paprika (hot)
- 4 Entrecote (about 160 grams each)
- 2 sprigs rosemary
- 1 Tbsp olive oil
- 1 Organic orange
- ½ cup Red wine (or beef stock, from a jar)
- 3 Tbsps Port wine (or beef stock, from a jar)
- 1 Tbsp Red currant jelly
- 1 tsp Dijon mustard
Preparation steps
Peel onion and 1 clove of garlic and chop finely. Cut pepper in half, remove seeds, rinse, drain and finely dice. Cut corn kernels from cobs with a sharp knife.
Heat 25 grams (approximately 1 1/2 tablespoons) of butter in a skillet. Sauté onion, garlic, and diced pepper for about 3 minutes.
Put half of the corn kernels into the pan and cook for another 5 minutes. Season with salt and pepper and set aside.
Purée corn kernels, milk and soy creamer in a food processor. Blend in eggs. Mix together flour and baking powder and fold into the corn mixture. Season dough with salt and pepper.
Fill a roasting pan with about 2 cm (approximately 1 inch) of hot water. Put in the preheated oven (level 2-3 electric oven: 180°C, convection oven 160°C, gas) (approximately 350°F/convection 325°F).
Coat 4 ramekins with butter and sprinkle with a little flour. Spread the corn dough in the ramekins. Coat a piece of parchment paper lightly with butter. Set ramekins in the water and cover with parchment paper, buttered side down. Bake for about 45 minutes, then let rest for about 10 minutes with the oven switched off.
Meanwhile, crush the remaining garlic. Peel the shallots and chop finely.
Coarsely crush peppercorns, fennel and coriander seeds in a mortar. Mix with paprika.
Pat the steaks dry and coat with the salt and the spice mixture.
Rinse rosemary and shake dry. Heat oil in a skillet. Cook steaks over high heat on each side for 3-4 minutes. Add rosemary and crushed garlic cloves and cook briefly.
Put the meat, rosemary and garlic on a large piece of aluminum foil, wrap and let rest in the warm oven. Wipe the oil from the skillet.
Rinse orange in hot water, wipe dry and grate 1 teaspoon of zest. Squeeze 50 ml (approximately 1/4 cup) of juice. Add the remaining butter to the skillet. Sauté shallots for 2-3 minutes. Pour in red wine and port wine. Add orange zest and juice and let simmer for 3 minutes.
Stir in currant jelly and bring to a boil. Season sauce with salt and pepper. Remove from heat and stir in the mustard. Carefully remove corn puddings from the ramekins and serve with steak, vegetables and sauce.