Smarter Beef Wellington
Beef Wellington, prepared in a new, low-calorie way, provides a whole day's supply of zinc, niacin and vitamin B12 in addition to its valuable protein. As part of many enzymes, zinc is important for defence and growth, niacin for the entire metabolism and vitamin B12 for the oxygen supply of the organism.
Anyone who serves Beef Wellington with a crisp green salad is rewarded with an extra portion of folic acid. This vitamin is indispensable for the formation of new cells. A lot of the B vitamin is therefore needed, especially during pregnancy.
(Percentage of daily recommendation)
|Calorie||398 kcal||(19 %)|
|Protein||48 g||(49 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||22 g||(15 %)|
|Sugar added||0 g||(0 %)|
|Roughage||2 g||(7 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||1.8 μg||(9 %)|
|Vitamin E||1.2 mg||(10 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||15.1 mg||(126 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||38 μg||(13 %)|
|Pantothenic acid||3.4 mg||(57 %)|
|Biotin||20.2 μg||(45 %)|
|Vitamin B₁₂||3 μg||(100 %)|
|Vitamin C||3 mg||(3 %)|
|Potassium||461 mg||(12 %)|
|Calcium||17 mg||(2 %)|
|Magnesium||46 mg||(15 %)|
|Iron||5.5 mg||(37 %)|
|Iodine||9 μg||(5 %)|
|Zinc||8.3 mg||(104 %)|
|Saturated fatty acids||6.6 g|
|Uric acid||275 mg|
- 2 sprigs thyme
- 2 ounces butter
- 2 sheets Filo dough (40 x 50 cm)
- coarsely crushed, black peppers
- 2 pounds Beef fillet (center cut)
- 2 tablespoons olive oil
- 3 shallots
- 1 pound wild Mushrooms (such as shiitake or oyster)
- 4 sprigs parsley
- 1 ¼ cups Veal stock (or beef stock)
- 3 tablespoons balsamic vinegar
- coarse Sea salt
Rinse thyme, shake dry, pluck leaves and finely chop.
Melt the butter in a small pan.
Halve each filo sheet with a sharp knife.
Brush one filo half-sheet with a little butter and sprinkle with half of the thyme. Top with another filo half-sheet and also coat with butter.
Place another filo half-sheet on top, brush with butter and sprinkle with the remaining thyme. Top with the last filo half-sheet, brush with butter and sprinkle with crushed pepper.
Cut out 6 rounds (each about 6 cm diamter) (each approximately 2 1/3 inches in diameter) from the stacked filo and arrange on a parchment-lined baking sheet. Bake in preheated oven at 200°C (fan not suitable, gas: mark 3) (approximately 400°F) until crisp, about 5 minutes. Remove from oven and allow to cool. Reduce oven temperature to 100°C (approximately 215°F).
Pat the meat dry and season with salt and pepper. Heat 1 tablespoon oil in a skillet, then cook the fillets until browned on all sides. Transfer to a baking dish and bake in preheated oven at 100°C (approximately 215°F) until the meat is medium-rare, about 1 1/4 hours. A meat thermometer inserted into the thickest part of the fillet should reach 60-65 °C (approximately 140-150 °F.)
Meanwhile, peel and finely chop the shallots.
Clean mushrooms and wipe with a paper towel, then cut into small cubes.
Heat the oil in another pan over medium heat. Cook the mushrooms and shallots until softened, stirring frequently, 4-5 minutes.
Rinse parsley, shake dry, pluck leaves and finely chop. Stir the parsley and veal stock (or beef broth) into the mushrooms, season with salt and pepper and simmer until thickened slightly, about 10 minutes. Season with vinegar.
When meat is finished cooking, cover and let rest briefly before cutting into 6 equal pieces. Arrange on plates with the mushrooms and season with sea salt. Place a filo round on each plate and serve immediately.