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