Preparation time (min): 20
Cooking time (min): 90
Serves: 5
Ingredients
1 kg roast beef meat
7 garlic cloves cut into 2
1 tablespoon pistachio nuts
1 tablespoon vegetable oil
2 medium onions, thinly sliced
2 garlic cloves, crushed
1 cup sliced carrots
1 medium potato, diced
1 liters water
1 Bouquet
1 teaspoon salt
teaspoon allspice
2 tablespoon lemon juice
1 large apple, diced
1 tablespoon cornstarch
Method of Preparation
Using a sharp knife, make 2 cm holes in the roast beef. Insert garlic and pistachio nuts.
In a non-stick pan brushed with oil, stir-fry meat and rotate for even cooking until lightly browned.
Remove and set aside.
In the same pan, add vegetables gradually stirring constantly until tender.
Add roast beef to pan, cover with water.
Wrap contents of Bouquet in a net, add to pan with remaining ingredients.
Bring to boil.
Cover pan and cook over low heat for 1 hours (40 minutes in a pressure cooker).
Remove roast beef, allow to cool and cut into 10 equal slices.
Remove Bouquet, add cornstarch and blend ingredients in food processor.
Stir constantly over low heat for 2 minutes to use as side sauce.
Add sauce to roast beef.
Serve hot with mashed potatoes.
Roast Beef
Nutritional value per person
Energy (Cal): 470
Cholesterol (mg): 103
Fats (g): 19
Starch (g): 29
Proteins (g): 46
Fiber (g): 4
Mashed Potatoes
Ingredients
3 tablespoons skimmed milk powder
1 cup water
1 pinch nutmeg
teaspoon white pepper
1 teaspoon salt
1 kg potato, boiled and mashed
Method of Preparation
In small bowl, mix milk, water and seasoning.
Add to mashed potatoes in a large pan.
Stir mixture over low heat to obtain a soft, creamy consistency.
Serve hot with roast meat.
Tips: instead of 1 cup water and 3 tablespoons skimmed milk powder, you can use 1 cup fresh skimmed liquid milk.
Potatoes are more nutritious if kept unpeeled since their skin is very rich in fiber, vitamins and minerals.
Mashed potatoes
Nutritional value per person
Energy (Cal): 200
Cholesterol (mg): 0
Fats (g): 0
Starch (g): 43
Proteins (g): 7
Fiber (g): 3
