Steaks on a Bed of Salt
The low-fat potpourri of beef, sweet potatoes, vegetables and spices contains real power. It helps to cover iron requirements, lower cholesterol levels and have a positive effect on blood fats.
This method of cooking steaks has only advantages: you do not need any fat for frying, the steaks cannot dry out on the salt bed and still do not taste over-salted. If you have several guests, simply put a whole tray of steaks in the oven, this saves you having to fry them in two or three pans at the same time.
(Percentage of daily recommendation)
|Calorie||560 kcal||(27 %)|
|Protein||47 g||(48 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||55 g||(37 %)|
|Sugar added||2 g||(8 %)|
|Roughage||9 g||(30 %)|
|Vitamin A||3.3 mg||(413 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||12.9 mg||(108 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||15.5 mg||(129 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||57 μg||(19 %)|
|Pantothenic acid||2.4 mg||(40 %)|
|Biotin||15.2 μg||(34 %)|
|Vitamin B₁₂||5.5 μg||(183 %)|
|Vitamin C||133 mg||(140 %)|
|Potassium||1,455 mg||(36 %)|
|Calcium||118 mg||(12 %)|
|Magnesium||100 mg||(33 %)|
|Iron||6.7 mg||(45 %)|
|Iodine||9 μg||(5 %)|
|Zinc||7.7 mg||(96 %)|
|Saturated fatty acids||4.2 g|
|Uric acid||268 mg|
- 1 ½ pounds coarse Sea salt
- 4 Lime leaves
- 2 Sweet potato (each about 400 grams)
- 1 small zucchini (about 150 grams)
- 2 stalks Celery (about 200 grams)
- 1 yellow Bell pepper (about 200 grams)
- 5 sprigs cilantro
- 1 tablespoon Rice vinegar
- 1 tablespoon mild Curry powder
- 3 tablespoons Vegetable broth
- 1 teaspoon liquid honey
- 4 tablespoons olive oil
- 2 Sirloin steak (each about 275 grams)
Mix sea salt with 4-6 tablespoons water and spread with the lime leaves on a baking sheet. Press salt flat and smooth the surface.
Rinse sweet potatoes, leave unpeeled and place over half of the salt bed. Bake in preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) for about 45 minutes.
Meanwhile, trim zucchini, rinse and wipe dry. Trim celery, rinse and remove strings. Finely dice zucchini and celery. Cut bell pepper into quarters, remove seeds, rinse and finely chop. Rinse cilantro, shake dry, pluck leaves and chop coarsely.
Mix vinegar with curry powder and stir in broth. Season with salt, pepper and honey and stir in 3 tablespoons oil. Mix with vegetables and cilantro and set aside.
Coat steaks with remaining oil and season with pepper.
Cover sweet potatoes with a little aluminum foil.
Place steaks on the free side of the salt bed. Increase oven temperature to 250°C (highest circulating air: 220°C, gas) (approximately 475°F/convection 425°F) and cook steaks in oven alongside the sweet potatoes for 15-18 minutes.
Turn the steaks once after half the cooking time.
Remove steaks from oven, wrap in aluminum foil and let rest for 5 minutes. Keep the potatoes warm in the turned-off oven. To serve, cut the steaks into slices. Cut sweet potatoes in half and arrange with the steak slices and the vegetable salad on plates.