High-Protein

Jamaican Style Beef

with a Refreshing Citrus Corn Salad
4.666665
Average: 4.7 (3 votes)
(3 votes)
Jamaican Style Beef

Jamaican Style Beef - A super simple, stick to your ribs dinner

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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 5 h. 40 min.
Ready in
Calories:
414
calories
Calories

Healthy, because

Even smarter

Nutritional values

The daily requirement of zinc and vitamin B12 is taken care of here: the beef fillet steaks are an ideal source of it. Zinc is involved in cell division and is therefore important for growth and cell renewal, while vitamin B12 is involved in the formation of red blood cells and the myelin layer that protectively envelopes our nerve fibers.

If you choose meat from organic production, you can be sure that chemical synthetic medicines and feed additives have not been used, which are common in conventional farming and intensive animal fattening. This guarantees environmentally friendly meat production and greatly reduces the risk of undesirable residues and harmful substances.

1 serving contains
(Percentage of daily recommendation)
Calorie414 kcal(20 %)
Protein53 g(54 %)
Fat16 g(14 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.2 mg(135 %)
Vitamin B₆0.3 mg(21 %)
Folate43 μg(14 %)
Pantothenic acid1.9 mg(32 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C49 mg(52 %)
Potassium703 mg(18 %)
Calcium53 mg(5 %)
Magnesium77 mg(26 %)
Iron6.4 mg(43 %)
Iodine4 μg(2 %)
Zinc9.5 mg(119 %)
Saturated fatty acids3.7 g
Uric acid298 mg
Cholesterol128 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 teaspoon Chili powder
1 teaspoon ground cilantro
2 teaspoons ground ginger
1 teaspoon ground allspice
1 teaspoon ground cinnamon
ground Nutmeg
1 teaspoon ground peppers
1 small onion
1 garlic
3 tablespoons Canola oil
4 Steak fillet (about 6 oz.)
7 ounces Corn
2 tomatoes (about 4 oz))
2 scallions
8 sprigs cilantro
1 Lime
salt
peppers
1 tablespoon olive oil
½ Papaya (about 6-7 oz))
2 small shallots
2 tablespoons dark Rum (or espresso or strong coffee)
1 ¼ cups Veal stock
2 tablespoons Tamarind paste
How healthy are the main ingredients?
gingercinnamonNutmegoniongarlicCorn
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Slotted spatula, 1 Aluminum foil, 1 Citrus juicer, 1 Plastic wrap, 1 Cookie cutter ring, 1 Can opener

Preparation steps

1.
Jamaican Style Beef preparation step 1

Combine chili powder, coriander, ginger, allspice, cinnamon, pepper, and 1 pinch nutmeg.

2.
Jamaican Style Beef preparation step 2

Peel onion and garlic and finely chop. Combine with spices and 1 tablespoon canola oil into a thick paste.

3.
Jamaican Style Beef preparation step 3

Pat steaks dry, rub thoroughly with the spice mixture, cover and leave to marinate for a minimum of 5 hours in refrigerator.

4.
Jamaican Style Beef preparation step 4

Drain corn. Rinse the tomatoes and cut into quarters, remove the stems. Scoop out the seeds and chop coarsely. Trim scallions, rinse and thinly dice only the white portions. Rinse cilantro, pat dry and chop the leaves. Combine corn, tomatoes, scallions and cilantro in a bowl. Squeeze lime juice. Pour 2 tablespoons lime juice and olive oil over corn mixture. Season with salt and pepper and mix well.

5.
Jamaican Style Beef preparation step 5

Peel, core and cut papaya into small cubes. Gently fold into the corn salad.

6.
Jamaican Style Beef preparation step 6

Peel shallots and chop finely.

7.
Jamaican Style Beef preparation step 7

Heat the remaining canola oil in a non-stick pan. Lightly salt steaks, place in hot pan and cook on each side for 3-5 minutes, depending on the desired doneness.

8.
Jamaican Style Beef preparation step 8

Remove meat from pan, wrap in aluminum foil and allow to rest.

9.
Jamaican Style Beef preparation step 9

Briefly sauté shallots in the pan. Stir in rum and veal stock.

10.
Jamaican Style Beef preparation step 10

Add tamarind paste and let simmer over medium heat until reduced by half, about 20 minutes. Season with salt and pepper.

11.
Jamaican Style Beef preparation step 11

Pile corn salad in center of a large plate and arrange the steak fillets in a circle around it. Add pan drippings to the sauce and cook briefly. Pour sauce over fillets and garnish with chopped cilantro. Serve immediately.