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Main mealMain CourseMediterraneanBalancedBeef€€€

Perfect Pan-Seared Beef Steak in a Rich Natural Sauce with Sweet Potato Mash

Name: Perfect Pan-Seared Beef Steak in a Rich Natural Sauce with Sweet Potato Mash
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Ingredients: 300 g Beef, chuck, roast, boneless, choice, raw; 2 tbsp Oil, olive, extra virgin; 1 medium Onions, red, raw; 2 clove Garlic, raw; 100 ml Soup, beef broth, cubed, prepared with water; 2 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 1 sprig Thyme, fresh; 400 g Sweet potatoes, orange flesh, without skin, raw; 1 pinch Spices, nutmeg, ground

Enjoy a top-notch meal: prepare a perfectly pan-seared beef steak in a natural sauce, while sweet potato mash provides a healthy, velvety side dish with a low glycemic index.

Prep time15 min

Cook time20 min

Total time35 min

Servings2

Recipe

Beef, chuck, roast, boneless, choice, raw300 gOil, olive, extra virgin2 tbspOnions, red, raw1 mediumGarlic, raw2 cloveSoup, beef broth, cubed, prepared with water100 mlSalt, table, iodized2 pinchSpices, pepper, black1 pinchThyme, fresh1 sprigSweet potatoes, orange flesh, without skin, raw400 gSpices, nutmeg, ground1 pinch

Heavy pan (preferably cast iron)Pot with lidPotato masherKnifeCutting board

Per servingTotal

Calories:460 kcal920 kcal

Protein:36 g72 g

Carbohydrates:44 g88 g

Fiber:10.4 g20.8 g

Water:354.8 ml709.6 ml

Fat:15 g30 g

Micronutrients

Sugar:15.4 g30.8 g

Saturated fat:11.9 g23.8 g

Cholesterol:100.2 mg200.3 mg

Sodium:358.9 mg717.8 mg

Potassium:1526.6 mg3053.2 mg

Calcium:73.5 mg146.9 mg

Iron:4.3 mg8.6 mg

Magnesium:74 mg147.9 mg

Zinc:8.9 mg17.8 mg

Phosphorus:330.3 mg660.6 mg

Vitamin C:36.7 mg73.4 mg

Vitamin A:2.5 µg4.9 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Peel the sweet potato and cut it into small cubes. Cook it in a pot in boiling, salted water for about 15 minutes, until completely soft.
2Take the beef steaks out of the refrigerator 30 minutes before cooking so they reach room temperature. Before cooking, pat them thoroughly dry with a paper towel and season with salt and pepper on all sides.
3In a very hot pan, in half of the olive oil, sear the steaks for 2 to 3 minutes on each side (for medium doneness). Then remove them from the pan and wrap in aluminum foil to let the meat rest.
4Add the finely chopped onion and crushed garlic to the same pan and sauté briefly (about 1 minute). Then pour in the beef stock and use a wooden spoon to scrape up all the browned bits from the bottom of the pan. Cook the sauce for 3 to 5 minutes over medium heat, until it thickens into a rich natural sauce.
5Drain the cooked sweet potato well, add a teaspoon of olive oil, a pinch of salt and ground nutmeg, and mash it with a potato masher into a smooth purée.
6Slice the steaks, pour the warm natural sauce over them, and serve alongside the velvety sweet potato mash.

Nutritional benefits

Thanks to the high content of quality protein in the beef and vitamins in the sweet potato, this meal supports muscle regeneration and contributes to the proper functioning of the immune system.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.