Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 5

The protein-rich meat is a great way to meet the need for iron. If you like to eat dinner protein stresses corresponds these low carb meal to your wishes.

Serves 4 meals

1 yellow pepper

30 grams sultanas

40 grams almonds (skinned)

2 tablespoons tomato paste

1 ½ teaspoons harissa

4 large thin slices of beef (as the so around 200 grams)

3 onions

2 cloves of garlic

2 tablespoons oil

2 tablespoons flour

425 grams of canned tomatoes

225 milliliters of dry sherry

Salt and black pepper

The preparation sequence

The pepper into quarters, remove the seeds, clean water and chop into fine strips.

Sultanas and almonds mince separated.

Tomato paste and harissa mix to a paste.

give beef slices on work surface, brush them lightly salt and the tomato Harissa paste.

distribute sultanas and almonds on it. The peppers place transversely to the rolls.

Roll the rolls tight and stuck with toothpicks.

Peel the onions and garlic and finely shred.

The oil in a deep frying pan or in a Dutch oven heat. Dip the rolls in flour, shaking off excess flour and fry the rolls in hot oil all around, take out.

Add the onions and garlic to the skillet and sauté 1 minute.

give rolls back into the frying pan. Canned tomatoes and sherry and leave to heat up again.

Everything covered over medium heat simmer 70-80 minutes, while the roulades from time to contact.

When cooked, remove the meat rolls and season the sauce with salt and pepper. Good to: couscous.

A bit of advice

When children eat with and you want to forego the sherry, replace the alcohol by vegetable broth.

Per serving: 511 kcal