|03-24-2008, 03:48 AM||#1|
Join Date: Mar 2008
beef and potatoes
You will need
1 cup of chopped tomatoes
1 cup of chopped onions
400 gr of beef, preferably a steak sliced
salt and pepper
For the potatoes:
Clean the potatoes under tap water with a brush. After that, wrap every potato in aluminium foil and put them in the oven at 220C for 1h15min.
For the beef:
put the olive oil with the onions in the frying pan and add a teaspoon of salt. Mix the onions once in a while until they turn brown. Add the tomatoes. Let the mixture simmer for about 5 mins or until the tomatoes are a little dry.
At the same time clean the beef under tap water to remove most of the blood. Add salt and pepper using your hands to distribute these two ingredients over the beef.
When the tomatoes are a little dry, add the beef to the frying pan. Add a little more of olive oil if needed. Cover the beef with the onion-tomato sauce. At this point the beef will start to cook and the mixture will be a little watery due to the water present in the beef. The dish is ready when that water has evaporated and the sauce has a thicker consistency.
Now this is the interesting part. Following the principle of "eat your protein first"
You can serve the beef in a plate without the sauce. Then open the baked potatoes in fours and put the beef sauce covering them.
The beef will give you 520 calories for each 200 gr consumed.
The potatoes are 150 calories + the sauce each one.