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Steak met kapokaartappels en rooiwynsous

Steak met kapokaartappels en rooiwynsous
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Voedingsfeite

Per porsie van 390 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 760 kcal
38% DV
Totale vet 49.0g
75% DV
Mono-onversadigde vet22.5g
Poli-onversadigde vet3.5g
Versadigde vet19.0g
Transvet1.6g
Totale koolhidrate 31.0g
10% DV
Vesel3.0g
Stysel25.0g
Suikers3.0g
Proteïen 46.0g
92% DV
Dierlike proteïen46.0g

Oor

’n Restaurantstyl bord met medium-gaar beessteak, romerige kapokaartappels, rooiwynreduksie en ’n kruie-knoffelbolaag. Hoog in proteïen en vet, met matige koolhidrate hoofsaaklik uit die aartappels en sous.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)5.5mcg18%
Cholien155.0mg28%
Folaat (B9)34.0mcg9%
Niasien (B3)9.8mg61%
Pantoteensuur (B5)1.4mg28%
Riboflavien (B2)0.4mg32%
Tiamien (B1)0.2mg15%
Vitamien A210.0mcg23%
Vitamien B123.1mcg129%
Vitamien B60.9mg56%
Vitamien C11.0mg12%
Vitamien D0.8mcg4%
Vitamien E1.8mg12%
Vitamien K42.0mcg35%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium95.0mg10%
Koper180.0mcg20%
Yster4.6mg26%
Magnesium58.0mg14%
Fosfor430.0mg61%
Kalium1180.0mg25%
Selenium39.0mcg71%
Natrium980.0mg43%
Sink7.9mg72%

Steak met Kapokaartappels en Rooiwynsous

’n Klassieke steakgereg op ’n bord bedien met romerige kapokaartappels en ’n eenvoudige rooiwyn-pansous. Dit is ryk, hartig en met kruie afgerond vir varsheid.

Bestanddele


  • Beessteak, 180 g

  • Kapokaartappels, 140 g

  • Rooiwynsous, 35 g

  • Botter, 12 g

  • Dik room, 8 g

  • Melk, 5 ml

  • Beesaftreksel, 5 ml

  • Olyfolie, 3 g

  • Knoffel, 1 g

  • Grasuie, 1 g

  • Pietersielie, 1 g

  • Rooipepervlokkies, 0.5 g

  • Swartpeper, 0.5 g

  • Sout, 0.5 g


    • Totale gewig: 390 g

    Instruksies


  • 1. Geur die steak met sout en swartpeper.

  • 2. Verhit olyfolie in ’n pan en skroei die steak totdat dit gaar is volgens jou voorkeur. Laat dit kortliks rus en sny dit dan in skywe.

  • 3. Verhit die kapokaartappels met botter, dik room en melk tot glad en romerig.

  • 4. Voeg in dieselfde pan die knoffel, beesaftreksel en rooiwynsous by. Laat dit kortliks prut om te kombineer.

  • 5. Skep die kapokaartappels op ’n bord, rangskik die gesnyde steak bo-op of langsaan, en skep die sous oor die steak.

  • 6. Rond af met grasuie, pietersielie en ’n knippie rooipepervlokkies.


    • Voorbereidingstyd en gaarmaaktyd


  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 15 minute


    • Nuttige wenke


  • Laat die steak rus voordat jy dit sny sodat dit sappig bly.

  • Pas die dikte van die sous aan met ’n bietjie ekstra beesaftreksel indien nodig.

  • Verhit die aartappels liggies sodat hulle glad bly en nie skif nie.
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