Beef Fillet with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 647 cal. | (31 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 219.2 μg | (365 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 23.2 mg | (193 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 2,148 mg | (54 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 8 mg | (53 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 10.6 mg | (133 %) | ||
| Saturated fatty acids | 16.4 g | |||
| Uric acid | 363 mg | |||
| Cholesterol | 155 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 garlic clove
- 2 Tbsps soy sauce
- 2 Tbsps Orange juice
- salt
- freshly ground peppers
- 2 slices Beef fillet (each 150 grams)
- 4 small potatoes
- 200 grams Broccoli
- 2 carrots
- 1 Tbsp clarified butter
- 2 Tbsps butter
- 1 Tbsp chopped parsley
Preparation steps
Peel garlic and press through a garlic press. Stir in soy sauce, orange juice, and 1/2 teaspoon pepper. Add beef and marinate about 20 minutes, turning once.
Peel the potatoes and cut into quarters lengthwise. Cook in salted boiling water.
Rinse broccoli and divide into florets. Peel the stalks and cut into sticks. Peel carrots and cut diagonally into slices. Blanch both sequentially in boiling salted water for about 4 minutes. Rinse in cold water and drain.
Heat the clarified butter in a frying pan. Remove the meat from the marinade, pat the meat dry, then sear meat on each side for 2-4 minutes (depending on desired doneness). Then remove meat from the pan.
Pour the remaining marinade and about 100 ml (approximately 1/4 cup) of water into the pan and bring to a boil. Season to taste.
Drain potatoes.
Heat all of the vegetables in a pan with remaining butter, stirring frequently. Season with salt and pepper.
Arrange potatoes and other vegetables on plates and serve with the meat and pan sauce.
