Low-Cal Roast

Smarter Beef Sauerbraten

with Cherry Sauce and Mustard Pears
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Smarter Beef Sauerbraten

Smarter Beef Sauerbraten - Sauerbraten - home cooking that makes guests happy

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Health Score:
7,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
2 h.
Preparation
ready in 20 h.
Ready in
Calories:
590
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beautifully tender, beautifully low in fat and rich in important nutrients: Fillet of beef provides a good portion of zinc for full immune power and high-quality iron for blood formation.

What lasts a long time, finally becomes good: The fine filet sour roast needs some time, but then melts on the tongue. If you want to stand in the kitchen for a little less time, you can take veal stock out of the jar instead of cooking it yourself.

1 serving contains
(Percentage of daily recommendation)
Calorie590 kcal(28 %)
Protein60 g(61 %)
Fat10 g(9 %)
Carbohydrates50 g(33 %)
Sugar added18 g(72 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin17.9 mg(149 %)
Vitamin B₆0.3 mg(21 %)
Folate38 μg(13 %)
Pantothenic acid2.1 mg(35 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C20 mg(21 %)
Potassium783 mg(20 %)
Calcium53 mg(5 %)
Magnesium82 mg(27 %)
Iron9 mg(60 %)
Iodine3 μg(2 %)
Zinc10.4 mg(130 %)
Saturated fatty acids3.3 g
Uric acid335 mg
Cholesterol137 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ripe Pear
¾ cup dry white wine
¼ cup White vinegar
3 ounces cane sugar
4 tablespoons English mustard powder
1 bunch Soup vegetables (carrot, leek, and celery root or parsnip)
3 onions
3 bay leaves
1 Star anise
1 tablespoon white peppercorns
1 pint Sour cherry juice
1 ¼ pints Veal stock
3 tablespoons Red wine vinegar
1 ½ pounds Beef fillet (such as tenderloin)
peppers
1 tablespoon Canola oil
1 ounce dried Cherries
3 tablespoons balsamic vinegar
salt
How healthy are the main ingredients?
PearonionCherrysalt
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet, 1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Fine-mesh sieve, 1 Slotted spoon, 1 Aluminum foil

Preparation steps

1.
Smarter Beef Sauerbraten preparation step 1

Rinse pears, peel, core and cut into 8 wedges.

2.
Smarter Beef Sauerbraten preparation step 2

Bring the white wine, vinegar and sugar to a boil in a small pot. Add the pear wedges with skimmer and cook over medium heat until tender, about 8 minutes. Remove pears, then measure out 5 tablespoons of the liquid and let cool.

3.
Smarter Beef Sauerbraten preparation step 3

Return remaining liquid in pot to a boil and let boil until thickened to a syrup. Return pears to pot. Remove from heat.

4.
Smarter Beef Sauerbraten preparation step 4

Mix together the reserved liquid with the mustard powder, then stir into the syrup in the pot. Let pears cool in the liquid, then cover and refrigerate to allow the flavors to infuse.

5.
Smarter Beef Sauerbraten preparation step 5

Prepare the soup greens: Peel the carrot and celery root or parsnip and cut into small cubes. Cut the leek into small pieces, then rinse well and drain. Peel the onions and also cut into small pieces.

6.
Smarter Beef Sauerbraten preparation step 6

Combine the soup vegetables, onions, bay leaves, star anise and peppercorns in a pot.

7.
Smarter Beef Sauerbraten preparation step 7

Pour in the cherry juice, veal stock and red-wine vinegar. Bring to a boil and cook until thickened and syrupy, about 10 minutes. Transfer to a bowl and let cool until lukewarm. Add the meat, cover and let marinate for 12 hours in the refrigerator.

8.
Smarter Beef Sauerbraten preparation step 8

Remove the beef from the marinade. Pass marinade through a sieve into small pot and boil until reduced to one-fourth.

9.
Smarter Beef Sauerbraten preparation step 9

Pat beef dry and season with pepper. Heat the oil in a skillet over high heat and brown the meat on all sides.

10.
Smarter Beef Sauerbraten preparation step 10

Transfer meat to a large piece of aluminum foil and add about one-third of the vegetables. Seal foil tightly. Cook on bottom rack of preheated oven at 175°C ( fan 150°C, gas: mark 2) (approximately 350°F) until meat is cooked through, about 25 minutes. Remove from the oven and let meat rest for 10 minutes.

11.
Smarter Beef Sauerbraten preparation step 11

Stir the dried cherries into the boiled marinade. Season with balsamic vinegar, salt and pepper. Cut beef into slices and serve with the sauce and pears.