Meat Skewers with Mango Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 25.1 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,066 mg | (27 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 7.1 mg | (89 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 77 mg | |||
| Complete sugar | 31 g |
Ingredients
- Ingredients
- 2 ripe Mangoes
- 3 centimeters fresh ginger
- 2 carrots
- 1 handful Mung bean sprouts
- 2 Tbsps Rice vinegar
- 1 Tbsp Lime juice
- 5 Tbsps soybean oil
- 1 tsp Palm sugar
- salt
- freshly ground peppers
- 600 grams Beef fillet (ready to cook)
- vegetable oil (for brushing)
Preparation steps
Peel the mango, cut the flesh without cutting the core and cut into narrow strips. Peel the ginger and carrots and also cut into narrow strips. Place mung bean sprouts in a sifter and pour boiling water over, then pour cold water over the beans and drain well. For the vinaigrette mix the vinegar, lime juice, soybean oil and palm sugar and season with salt and pepper.
Mix the mangoes with carrots, ginger, mung bean sprouts, coriander, mint and vinaigrette, season to taste and let stand briefly.
Rinse the meat, pat dry and cut into 2 cm wide and 7 cm long = (1 inch wide and 3 inches long) strips. Thread the meat on to wooden skewers, salt, pepper and brush with vegetable oil. In a hot pan or on a hot grill cook each side for about 2 minutes. Serve with the mango salad.
