Protein-Packed Dinner

Pepper Steak with Fries

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Pepper Steak with Fries
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
440
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beef provides many high-quality proteins that serve the body as a building material, for example for muscle building, connective tissue, skin or blood cells. In addition, red meat offers various B vitamins and easily digestible iron. This trace element is essential for blood formation and thus for oxygen transport.

As a side dish, not only french fries are suitable, but also a large mixed salad and fresh wholemeal baguette. If you don't want to do without French fries, you can easily prepare them yourself in the oven. For this, cut about 800 g waxy potatoes into sticks, mix with 2 tablespoons of oil and a little salt and bake in a preheated oven at 240 °C (fan oven: 220 °C; gas: highest setting) until they have taken on colour and are cooked from the inside.

Additionally, a fresh salad of the season with onion rings goes well with the steak.

1 serving contains
(Percentage of daily recommendation)
Calorie440 kcal(21 %)
Protein37 g(38 %)
Fat19 g(16 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage2.4 g(8 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin K5 μg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin16.4 mg(137 %)
Vitamin B₆1.1 mg(79 %)
Folate45 μg(15 %)
Pantothenic acid2.3 mg(38 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C37 mg(39 %)
Potassium1,267 mg(32 %)
Calcium22 mg(2 %)
Magnesium77 mg(26 %)
Iron5.3 mg(35 %)
Iodine7 μg(4 %)
Zinc7.6 mg(95 %)
Saturated fatty acids9.7 g
Uric acid201 mg
Cholesterol79 mg
Complete sugar1 g

Ingredients

for
4
For steaks
22 ozs Beef fillet
4 Tbsps mixed peppercorns
2 Tbsps vegetable oil
For the fries
Fat (for frying)
28 ozs large, waxy potatoes
salt
How healthy are the main ingredients?
potatosalt

Preparation steps

1.

For the steaks, preheat the oven to 120°C / 250°F. Rinse the beef, pat dry, and cut into 4 equal pieces. Press slightly flat. Crush the peppercorns in a mortar and rub over the meat. Sear in a hot pan with the oil and bake in a preheated oven for 30-40 minutes until finished.

2.

For the fries, heat the vegetable oil to 165°C / 325°F. It is hot enough when a wooden spoon placed in the oil bubbles.

3.

Peel the potatoes, cut into uniformly thick wedges and pat dry. Cook in portions in the hot oil and cook for about 5 minutes until soft but with no color. Remove from the fat and drain. Increase the temperature of the oven to 190°C / 375°F. Cook for 2 minutes until the potatoes are crisp and golden brown. Remove and drain well. Season with salt.

4.

Remove the steak from the oven, season with salt. Serve with the fries on a warm plate.