Low-Carb and Protein-Rich

Smarter Beef Sauté

with Asparagus
5
Average: 5 (3 votes)
(3 votes)
Smarter Beef Sauté

Smarter Beef Sauté - A healthy, fresh dish featuring green asparagus

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
500
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beef provides a lot of iron for blood formation, while the B-vitamins niacin and zinc both ensure an undisturbed protein and carbohydrate metabolism. 

Potatoes go well as a side dish to this recipe, complementing the amino acid profile of the dish, and allowing the body to better absorb the beef protein. If you prefer to stay low carb, serve our spicy apple-celery puree with this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie500 kcal(24 %)
Protein50 g(51 %)
Fat29 g(25 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.3 mg(128 %)
Vitamin B₆0.3 mg(21 %)
Folate99 μg(33 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.8 μg(24 %)
Vitamin B₁₂5.5 μg(183 %)
Vitamin C20 mg(21 %)
Potassium686 mg(17 %)
Calcium87 mg(9 %)
Magnesium73 mg(24 %)
Iron5.9 mg(39 %)
Iodine14 μg(7 %)
Zinc7.4 mg(93 %)
Saturated fatty acids5.7 g
Uric acid268 mg
Cholesterol99 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
12 ounces green Asparagus
1 large Red onion
10 ounces lean Beef (such as rump roast)
1 ounce Shelled pistachio
2 sprigs Tarragon
1 tablespoon vegetable oil
salt
peppers
½ cup dry white wine
½ cup Chicken broth
¾ cup Soy creamer
How healthy are the main ingredients?
BeefTarragonsalt
Preparation

Kitchen utensils

1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler

Preparation steps

1.
Smarter Beef Sauté preparation step 1

Trim woody ends of asparagus, then peel bottom thirds if desired. Cut into 3 cm (approximately 1-inch) pieces.

2.
Smarter Beef Sauté preparation step 2

Peel onion and cut into wedges.

3.
Smarter Beef Sauté preparation step 3

Cut the meat into thin strips.

4.
Smarter Beef Sauté preparation step 4

Coarsely chop pistachios. Risne tarragon, shake dry, pluck leaves and chop coarsely.

5.
Smarter Beef Sauté preparation step 5

Heat the oil in a pan over high heat. Season the meat with salt and pepper and cook, stirring, until browned all over. Remove from pan. 

6.
Smarter Beef Sauté preparation step 6

Add asparagus and onion to pan. Cook, stirring, until crisp-tender, about 2 minutes. Add pistachios and cook 1 more minute. Season with salt and pepper.

7.
Smarter Beef Sauté preparation step 7

Pour in white wine and cook, stirring, until completely evaporated.

8.
Smarter Beef Sauté preparation step 8

Add chicken broth and soy creamer and bring to a boil.

9.
Smarter Beef Sauté preparation step 9

Cook over medium heat until sauce is slighlty thickened, 3-4 minutes. Season again with salt and pepper.

10.
Smarter Beef Sauté preparation step 10

Return beef to pan and stir until warmed through. Sprinkle with tarragon and serve immediately, with apple and celeriac puree, if desired.