Marinated Beef with Salad
This fine filet of beef has a lot of fat, but this adds great flavor and protein. Grapeseed oil adds omega-3 fatty acids, which is important for the heart and circulation.
Treat yourself to a piece of wholegrain baguette or ciabatta with the summery salad, to add even more fiber.
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 550 mg | (14 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 6.9 mg | (86 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 75 mg |
Ingredients
- Ingredients
- 1 thick Steak fillet (about 7 ounces)
- 3 Tbsps Canola oil
- 2 tsps Curry powder
- ½ small Frisée (about 3-4 oz.)
- 1 handful red lamb's lettuce
- ½ bunch Arugula
- 1 pot Chervil
- 1 sm handful edible Flowers (such as lavender, daisies or nasturtium)
- 5 Tbsps unfiltered Apple juice
- 1 Tbsp White vinegar
- ½ tsp medium hot Mustard
- 1 tsp Maple syrup
- salt
- peppers
Preparation steps
Rinse steak, pat dry and cut with a sharp knife diagonally into thin slices. Add to a freezer bag with 2 tablespoons oil and curry powder and seal well.
Gently massage the bag with your fingers until the curry oil coats the meat. Let stand for 30 minutes in the refrigerator (marinade).
Meanwhile, trim salad greens, tear into bite-sized pieces, rinse and spin dry. Rinse chervil, shake dry and pluck the leaves.
Mixed salad greens and chervil in a salad bowl. Gently swirl flowers in a bowl with water, drain and dry on paper towels.
Mix apple juice with remaining oil, vinegar, mustard and maple syrup in a small bowl. Stir into a dressing. Season with salt and pepper.
Heat a large non-stick skillet. Pour in the steak and marinade and fry over high heat for 2 minutes while stirring. Remove from heat and leave the meat in the hot skillet for 1 minute. Season with salt and pepper.
Toss the dressing and the salad greens and spread on 2 plates. Top with steak slices, decorate with flowers and serve.