Sunday, April 21, 2013

Savory Red Wine Beef - 280 calories per serve

Savory Red Wine Beef - 280 calories per serve

Serves: 8 (280 calories per serve)
Serving as pictured - beans included in calorie count

Preparation Time: 15 minutes.

This meal is roasted but on the stove top not the oven. You may oven roast if you wish also.

1kg lean Round steak - 1300 calories
100g green runner or French beans - 33 calories
1 medium red capsicum (120g - flesh) - 25 calories
2 carrots (200g) - 60 calories
1 stick celery - 5 calories
400g canned champions (drained and cut if larger than 1cm) - 100 calories
1/3 cup Shiraz Cabernet - 45 calories
1/3 cup Soy sauce - 80 calories
1/3 cup water

Meat Coating:
30g Organic brown rice flour (2tbsp) - 100 calories
3 tablespoons of dried chives - 3 calories
4 tbsp Savory Yeast Flakes - 39 calories
1 tsp Rosemary - 3 calories
Ground pepper - neg

Extra ingedients:
2 tablespoons Ketjap Manis - 60 calories
1 tablespoon unrefined (virgin pressed) coconut oil - 120 calories (optional)
Extra 800 grams green beans (100g per person) - 264 calories
Foil to cover oven tray - cooked on stove top.

  1. Cut steak into cubes 1cm square and set aside.
  2. Finely dice celery, carrot and capsicum and set aside separately in a bowl.
  3. Slice beans 5mm thick and add to vegetables.
  4. Cut champions if needed and add to vegetable bowl.
  5. Combine brown rice flour, chives, Savory Yeast flakes, rosemary and pepper in a large plastic bag or bowl for coating meat.
  6. Add meat to coating and toss until well coated evenly.
  7. In a large non-stick deep oven tray heat coconut oil on stove top. When hot add coated meat and lightly brown both sides.
  8. Add vegetables and saute for 2-3 minutes.
  9. Add wine, soy sauce and water and cover with foil.
  10. Cook on low heat 20 minutes.
  11. Steam extra beans and serve beside beef. Drizzle beans with Ketjap Manis and serve.

  • Cutting steak and other meats in small cubes or thin slices are easier if half frozen. Take advantage of frozen stored meats and prepare before they defrost completely.
  • Ketjap Manis is an Indonesian soy sauce; slightly thicker and sweeter than regular soy sauce. It can be found in Asian grocers and at the supermarket but I have noticed that the name can be spelled differently depending on brand.

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