Steak Variations with Vegetable Side Dishes
Healthy, because
Even smarter
Nutritional values
The steak variations offer a lot of protein, which can be used in the body as a building material in different ways. Beef also provides easily digestible iron, which is important for blood formation and thus for oxygen transport. The bitter substances from the aubergine also help the digestion.
To make these steak variations with vegetables something very special, it is worth making the pesto yourself. Try our recipe for light pesto!
(Percentage of daily recommendation)
| Calorie | 900 cal. | (43 %) | ||
| Protein | 81 g | (83 %) | ||
| Fat | 62 g | (53 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 39.7 μg | (66 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 32.9 mg | (274 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 16.8 μg | (37 %) | ||
| Vitamin B₁₂ | 15.1 μg | (503 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,549 mg | (39 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 15 mg | (188 %) | ||
| Saturated fatty acids | 18.7 g | |||
| Uric acid | 415 mg | |||
| Cholesterol | 184 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the beef rolls
- 2 thin slices Rump steak (about 50 g)
- 2 thin slices Beef fillet (about 40 g)
- salt
- freshly ground pepper
- 1 Tbsp vegetable oil
- 100 milliliters Beef stock
- For the vegetable side dishes
- 1 small Eggplant
- salt
- 150 grams green Beans
- 6 Tbsps olive oil
- 50 grams lean Bacon (1 slice, 5 mm thick)
- 4 Tbsps white Beans (canned)
- peppers
- 4 small Sirloin steak (aboput 125 g)
- 1 Tbsp chopped parsley
- 8 tsps Basil pesto
Preparation steps
For the beef rolls, place rump steak slices and beef slices between sheets of plastic wrap and pound flat. Place slices on top of each other and season with salt and pepper. For each roll-up, use one slice of steak and one slice of fillet. Roll up and secure with toothpicks. Heat oil and brown rolls on all sides. Pour beef stock into pan and simmer rolls, for about 15 minutes total cooking time.
For the vegetable side dishes, rinse eggplant, wipe dry and cut lengthwise into thin slices. Lay eggplant slices lay side by side and sprinkle with salt. Set aside for about 15 minutes. Rinse beans, trim both ends and chop. Blanch beans in boiling, salted water for 8-10 minutes. Then drain, plunge into cold water and drain.
Wipe salt and excess water from eggplant and pat dry with paper towels. Heat 4 tablespoons olive oil in a large non-stick pan and saute eggplant slices over high heat on both sides. Place on paper towels and keep warm in the oven at 50°F (approximately 125°F).
Cut bacon into cubes. Heat 1 tablespoon olive oil in a pan and fry bacon. Reduce heat and add green beans and white beans to pan and toss with bacon. Season with salt and pepper and keep warm.
Season sirloin steak with salt and pepper. Heat remaining olive oil in a pan and cook steaks on both sides, about 3-4 minutes. Mix parsley into bean and bacon mixture. Cut steak rolls. Arrange beef rolls, steak, green bean and eggplant on a plate and garnish with basil pesto. Serve immediately.
