Recipes · South African · Snacks
Biltong (Air-Dried Cured Beef)
One serving has 168 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (83%), pyridoxine (59%), zinc (58%), niacin (57%), selenium (49%) and phosphorus (40%). Ready in 1200 minutes.
- Preparation: 720 min
- Cooking: 480 min
- Makes: 1 serving (141 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef
Ingredients
- 120 g Beef top round, raw
- 15 g Vinegar, white
- 3 g Coriander seeds
- 2 g Salt
- 1 g Black pepper
Method
- Slice the beef into long strips about 2 cm thick, cutting with the grain.
- Mix the vinegar, toasted cracked coriander, salt and pepper, and coat the strips thoroughly.
- Cover and marinate in the refrigerator for 12 hours, turning once.
- Pat the strips dry and lay them on a wire rack, or hang them, in a cool, airy spot, or in an oven set to its lowest temperature with the door slightly ajar for airflow, at around 50 °C (120 °F).
- Dry for 6-8 hours, or longer for a drier biltong, until the outside is firm and the centre is still slightly pliable but no longer wet or raw-looking.
- Slice thinly against the grain and serve as a snack; it keeps well in a paper bag in a cool place.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 168 kcal | 8% |
| Carbohydrates | 2.3 g | |
| Water | 101 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 28.6 g | 60% |
| Tryptophan | 0.32 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.76 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.4 g | |
| Histidine | 1 g | |
| Fat | 5.1 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 0.37 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.28 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 74.4 mg | |
| Calcium | 42.7 mg | 4% |
| Copper | 0.1 mg | 11% |
| Iron | 3.4 mg | 19% |
| Magnesium | 26.2 mg | 8% |
| Manganese | 0.2 mg | 11% |
| Phosphorus | 277 mg | 40% |
| Potassium | 419 mg | 9% |
| Selenium | 27.1 µg | 49% |
| Sodium | 844 mg | |
| Zinc | 4.7 mg | 58% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 8 mg | 57% |
| Pantothenic acid (vitamin B5) | 0.43 mg | 9% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 5 µg | 1% |
| Cobalamin (vitamin B12) | 2 µg | 83% |
| Choline | 78.1 mg | 18% |
| Vitamin A | 3.9 µg | 1% |
| Vitamin C | 0.63 mg | 1% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 3.4 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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