Pepper Steak with Fries
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.
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 5 μg | (8 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,267 mg | (32 %) | ||
| Calcium | 22 mg | (2 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 7.6 mg | (95 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 1 g |
Ingredients
- For steaks
- 22 ozs Beef fillet
- 4 Tbsps mixed peppercorns
- 2 Tbsps vegetable oil
Preparation steps
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.
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.
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.
Remove the steak from the oven, season with salt. Serve with the fries on a warm plate.
