Spice-Crusted Beef with Chives
Lean beef fillet contains easily digestible protein, zinc and niacin. Both are essential for protein and carbohydrate metabolism.
Add some freshly-grated horseradish to this dish at the end for flavor and powerful essential oils which boost the immune system.
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 49.2 μg | (82 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.5 mg | (154 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 760 mg | (19 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 11 mg | (138 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 345 mg | |||
| Cholesterol | 170 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 fresh Beets (each about 4 ounces)
- 1 tsp Caraway
- salt
- 1 tsp fennel seeds
- 1 tsp Coriander
- 14 ozs Beef fillet (such as tenderloin or eye of round)
- 1 Tbsp olive oil
- 2 shallots
- 1 oz butter
- ½ cup white wine (or broth)
- peppers
- ½ lemon
- 1 bunch Chives
Preparation steps
Scrub beets and cover with cold water in a pot. Add caraway seeds and season with salt. Bring to a boil, then cover pot and cook over low heat until beets are knife-tender, 50-60 minutes.
Meanwhile, lightly toast fennel and coriander seeds in a dry pan over medium heat until fragrant and darkened. Remove from pan, let cool slightly and coarsely crush in a mortar or chop with a large knife.
Rinse beef and pat dry. Season lightly with salt and roll in crushed spices, pressing to adhere.
Heat oil in a pan over high heat. Cook beef on all sides until browned, then transfer to a baking sheet.
Roast on middle rack of a preheated oven at 200°F until medium-rare, 40-45 minutes. (If you want the meat well done, cook another 10-15 minutes.)
Drain beets. When cool enough to handle, peel and cut into long pieces. (Wear gloves to avoid staining your hands.)
Peel shallots and slice thinly.
About 5 minutes before beef is finished cooking, melt butter in pan over medium heat. Cook shallots until translucent.
Add white wine and bring to a boil.
Add beets to pan and cook until warmed through. Squeeze juice from lemon. Season beets with salt, pepper and 1 tablespoon lemon juice.
Rinse chives, shake dry and finely chop.
Roll cooked beef in chives, then slice in half crosswise and serve with beets. Serve immediately, with boiled potatoes and dill, if desired.