Roast Beef Fillet With Sweet Vegetables
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats | Italian | 3 | Servings | |
INGREDIENTS
| 1/2 | Brown onion | |
| 300 | g | Pumpkin flesh, about 11 oz |
| 300 | g | Sweet potatoes, about 11 |
| oz | ||
| 1/2 | T | Olive oil |
| 1/4 | t | Cumin seeds |
| 1/2 | c | Italian-style tomato sauce |
| 250 | g | Peas, about 9 oz |
| Salt, cayenne pepper and | ||
| freshly ground | ||
| black pepper | ||
| 2 | T | Chopped parsley |
| 450 | g | Beef fillet, about almost 1 |
| Ib | ||
| 1 | Carrot, diced | |
| 1/2 | c | Dry white wine |
| 1 | t | Corn flour mixed with 1 tbsp |
| water |
INSTRUCTIONS
Dice onion. Cut peeled pumpkin and sweet potatoes into approximately 1 cm (1/3 in) cubes. Heat half the oil in a medium pan. Stir in cumin seeds and half the onion and fry for 2 minutes. Add pumpkin, sweet potatoes, tomato sauce and 1/2 cup water. Cover and cook until vegetables are tender. Drain cooked vegetables and reserve the juice. Cook peas in boiling water. Season cooked vegetables with a little salt, cayenne, black pepper and chopped parsley and stir in cooked peas. Allow to cool. Using a small, sharp knife and starting at the smaller end of the fillet, make a little cut into the meat, but don't slit right through to the other end. This makes a long pocket. Fill this pocket with some of the vegetable preparation. Preheat oven to 200øC / 400øF. Brush a small, heavy roasting tray with remaining oil and on high heat carefully brown beef on all sides. Add diced onion and carrot and place in preheated oven to bake for 15 to 20 minutes. Place cooked beef on a warm serving platter, cover with foil or a lid and leave to rest. Place roasting tray on medium heat and stir-fry onion and carrot for 1 minute. Add white wine, reserved vegetable juice and 1 cup water. Boil for 2 to 3 minutes then strain this into a small saucepan. Return to boil and stir in corn flour preparation. Season to taste. Cut beef into 3 slices. Spoon a little sauce onto each plate and top with a slice of beef. Season with extra pepper and serve with the leftover vegetables. Converted by MC_Buster. Per serving: 201 Calories (kcal); 3g Total Fat; (14% calories from fat); 6g Protein; 32g Carbohydrate; 0mg Cholesterol; 25mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
A Message from our Provider:
“Our hopelessness and our helplessness are no barrier to (God’s) work. Indeed our utter incapacity is often the prop He delights to use for His next act… We are facing one of the principles of Yahweh’s modus operandi. When His people are without strength, without resources, without hope, without human gimmicks – then He loves to stretch forth His hand from heaven. Once we see where God often begins we will understand how we may be encouraged. #Ralph Davis”
Nutrition (calculated from recipe ingredients)
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Calories: 196
Calories From Fat: 26
Total Fat: 3g
Cholesterol: 1mg
Sodium: 119.5mg
Potassium: 385.6mg
Carbohydrates: 30.2g
Fiber: 6.2g
Sugar: 9.4g
Protein: 6g