Minute Steak
Nutritional values
(Percentage of daily recommendation)
| Calorie | 277 cal. | (13 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,032 mg | (26 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 5.7 mg | (71 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the tomato sauce
- 1 onion
- 1 garlic clove
- 1 Tbsp olive oil
- 1 Tbsp Tomato paste
- 375 milliliters canned Tomatoes
- salt
- freshly ground peppers
- 1 pinch sugar
- For the steak
- 400 grams Beef fillet (thick piece)
- 3 tsps olive oil
- freshly ground pepper
- 150 grams button Mushroom
- 2 small Zucchini
- salt
- 40 grams freshly grated Parmesan
- some Basil
Preparation steps
For the steak: Cut beef into ½ cm (approximately 3/16 inch) thick slices. Drizzle with a few drops of olive oil (about 1 teaspoon) and rub with pepper. Cover and refrigerate.
For the tomato sauce: Peel onion and garlic and chop finely. Heat olive oil in a pan. Cook onion and garlic until soft. Stir tomato paste and canned tomatoes. Boil down until smooth while stirring. Season with salt, pepper and sugar. Keep the sauce warm.
Wipe mushrooms with a damp cloth and slice. Rinse, trim and cut zucchini into slices. Heat a grill pan on the stove. Fry fillet slices briefly on both sides. Keep slices of meat warm.
Successively fry mushrooms and zucchini slices in 1 teaspoon olive oil on a griddle. Season with salt and pepper.
Season fillet slices with salt. Serve together with mushrooms, zucchini and tomato sauce. Serve sprinkled with Parmesan and basil.
