Smarter Beef Sauerbraten
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.
(Percentage of daily recommendation)
|Calorie||590 kcal||(28 %)|
|Protein||60 g||(61 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||50 g||(33 %)|
|Sugar added||18 g||(72 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.4 mg||(20 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||17.9 mg||(149 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||38 μg||(13 %)|
|Pantothenic acid||2.1 mg||(35 %)|
|Biotin||10.9 μg||(24 %)|
|Vitamin B₁₂||3.8 μg||(127 %)|
|Vitamin C||20 mg||(21 %)|
|Potassium||783 mg||(20 %)|
|Calcium||53 mg||(5 %)|
|Magnesium||82 mg||(27 %)|
|Iron||9 mg||(60 %)|
|Iodine||3 μg||(2 %)|
|Zinc||10.4 mg||(130 %)|
|Saturated fatty acids||3.3 g|
|Uric acid||335 mg|
- 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)
- 1 tablespoon Canola oil
- 1 ounce dried Cherries
- 3 tablespoons balsamic vinegar
Rinse pears, peel, core and cut into 8 wedges.
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.
Return remaining liquid in pot to a boil and let boil until thickened to a syrup. Return pears to pot. Remove from heat.
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.
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.
Combine the soup vegetables, onions, bay leaves, star anise and peppercorns in a pot.
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.
Remove the beef from the marinade. Pass marinade through a sieve into small pot and boil until reduced to one-fourth.
Pat beef dry and season with pepper. Heat the oil in a skillet over high heat and brown the meat on all sides.
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.
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.