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Rustieke beesvleispan met soetrissies, sampioene en tamatie

Rustieke beesvleispan met soetrissies, sampioene en tamatie
Aangeteken deur @hokkaido | 0 gebruikers hou van hierdie kos | 0 gebruikers het hierdie kos gestoor

Voedingsfeite

Per porsie van 780 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 1385 kcal
69% DV
Totale vet 93.2g
100% DV
Mono-onversadigde vet42.6g
Poli-onversadigde vet3.9g
Versadigde vet35.1g
Transvet4.1g
Totale koolhidrate 35.8g
12% DV
Vesel7.8g
Stysel12.9g
Suikers15.1g
Proteïen 95.4g
100% DV
Dierlike proteïen88.9g
Plantaardige proteïen6.5g

Oor

’n Hoë-proteïen, hoëvet beesvleispan met matige groente en min tot matige koolhidrate. Die meeste kalorieë kom van maalvleis, terwyl soetrissies, sampioene, ui en tamatiesous vesel en mikronutriënte bydra.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Cholien402.0mg73%
Vitamien A173.0mcg19%
Tiamien (B1)0.4mg35%
Vitamien B1210.9mcg454%
Riboflavien (B2)1.4mg106%
Niasien (B3)24.6mg154%
Pantoteensuur (B5)4.9mg98%
Vitamien B61.9mg115%
Biotien (B7)18.4mcg61%
Folaat (B9)74.0mcg19%
Vitamien C82.4mg92%
Vitamien D1.6mcg8%
Vitamien E2.9mg19%
Vitamien K12.8mcg11%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium88.0mg9%
Koper420.0mcg47%
Yster10.4mg58%
Magnesium96.0mg23%
Fosfor860.0mg123%
Kalium1320.0mg28%
Selenium115.0mcg209%
Natrium420.0mg18%
Sink20.1mg183%

Rustic Beef Skillet with Peppers, Mushrooms, and Tomato

Headnote



This skillet dish is built on concentration rather than excess: browned beef, softened onion, sweet pepper, and mushrooms bound in a reduced tomato sauce. The result should be savory, supple, and cleanly finished, with each ingredient retaining its own character while forming a coherent whole. It is a straightforward dish, but only precision will give it depth.

Recipe essentials



Dish category: Savory skillet main
Cuisine or origin: Contemporary European-inspired
Course type: Main course
Yield: 780 g
Serving size: 390 g
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Difficulty: Moderate

Equipment



Heavy sauté pan or skillet, 28 cm
Wooden spoon or heatproof spatula
Sharp chef’s knife
Cutting board
Fine sieve or spoon for excess fat removal, if needed

Ingredients



Main component


  • Ground beef, 500 g

  • Olive oil, 20 g

  • Onion, finely diced, 120 g

  • Garlic, finely minced, 10 g

  • Red bell pepper, cut into 1 cm dice, 120 g

  • Mushrooms, trimmed and sliced, 150 g

  • Tomato sauce, 220 g


  • Method



  • 1. Set a 28 cm heavy skillet over medium-high heat and add the olive oil. When the oil shimmers, add the ground beef in an even layer. Cook for 6 to 8 minutes, breaking it up only as needed, until the meat is deeply browned and the moisture has evaporated. The pan should show clear caramelization, not grey steaming.


  • 2. Add the onion and cook for 3 minutes, stirring to coat it in the rendered fat. Add the garlic and cook for 30 seconds, just until fragrant. The onion should begin to soften at the edges without losing structure.


  • 3. Add the red bell pepper and mushrooms. Cook for 6 to 7 minutes, stirring occasionally, until the mushrooms have released their moisture and returned to a glossy, concentrated texture, and the pepper has softened but still holds a slight bite.


  • 4. Pour in the tomato sauce and reduce the heat to medium-low. Simmer for 8 to 10 minutes, stirring occasionally, until the sauce thickens and clings to the beef and vegetables. The finished mixture should be cohesive, lightly glossy, and no longer watery.


  • 5. Taste and adjust the seasoning only if the sauce has reduced enough to concentrate properly. Remove from the heat when the skillet reads as moist, dense, and balanced, with the beef tender and the vegetables fully integrated.


  • Plating and serving



    Spoon the skillet mixture into warm shallow bowls, allowing the sauce to settle naturally around the beef and vegetables. Present it as a compact, generous portion with a clean edge in the bowl and a glossy surface.

    Professional notes



    Brown the beef properly before adding the vegetables; this is the foundation of the dish. Do not crowd the pan, or the meat will steam and lose depth. The final reduction should be sufficient to bind the sauce without making it heavy.
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