Recipes · British · Main Courses
Beef Wellington
One serving has 1,075 kcal and 52 g protein, and at least a fifth of a woman's daily need of selenium (179%), niacin (140%), zinc (110%), pyridoxine (103%), cobalamin (103%) and riboflavin (90%). Ready in 75 minutes.
- Preparation: 45 min
- Cooking: 30 min
- Makes: 1 serving (434 g)
- Difficulty: Hard
- Diets: High protein
- Contains: beef, dairy, egg, gluten, mustard, pork
Ingredients
- 180 g Beef tenderloin, raw
- 100 g Mushrooms, cremini, raw
- 20 g Shallots, raw
- 4 g Garlic, raw
- 1 g Thyme, fresh
- 80 g Puff pastry
- 20 g Ham, dry-cured
- 10 g Egg yolks, raw
- 8 g Mustard
- 10 g Butter, unsalted
- 1 g Salt
- 0.3 g Black pepper
Method
- Season the beef fillet and sear in a hot pan for 1-2 minutes on all sides just to brown the outside; let cool, then brush all over with the mustard.
- Finely chop the mushrooms, shallots and garlic, and cook in the butter with the thyme over medium heat for 8-10 minutes, stirring often, until all the moisture has evaporated into a dry paste (duxelles); cool completely.
- Lay the ham slices slightly overlapping on plastic wrap, spread with the cooled mushroom duxelles, and place the beef on top; use the wrap to roll it into a tight cylinder and chill for 15 minutes.
- Unwrap and encase the beef roll in the puff pastry, sealing the edges well, then brush with the egg yolk and chill again for 15 minutes.
- Bake at 200 °C (400 °F) for 25-30 minutes for medium-rare, until the pastry is deep golden and a thermometer in the centre reads about 52-55 °C (125-130 °F).
- Rest for 10 minutes before slicing and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,075 kcal | 51% |
| Carbohydrates | 46.4 g | |
| Water | 254 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 52.4 g | 109% |
| Tryptophan | 0.45 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.3 g | |
| Leucine | 4.1 g | |
| Lysine | 4 g | |
| Methionine | 1.3 g | |
| Cystine | 0.72 g | |
| Phenylalanine | 2.1 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.5 g | |
| Histidine | 1.6 g | |
| Fat | 75.5 g | |
| Monounsaturated | 35.5 g | |
| Polyunsaturated | 6.2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.3 g | |
| Saturated | 27.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 297 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.78 mg | 87% |
| Iron | 6.2 mg | 34% |
| Magnesium | 74.7 mg | 24% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 620 mg | 89% |
| Potassium | 1,263 mg | 27% |
| Selenium | 98.2 µg | 179% |
| Sodium | 1,319 mg | |
| Zinc | 8.8 mg | 110% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.99 mg | 90% |
| Niacin (vitamin B3) | 19.6 mg | 140% |
| Pantothenic acid (vitamin B5) | 3 mg | 61% |
| Pyridoxine (vitamin B6) | 1.3 mg | 103% |
| Folate (vitamin B9) | 131 µg | 33% |
| Cobalamin (vitamin B12) | 2.5 µg | 103% |
| Choline | 286 mg | 67% |
| Vitamin A | 109 µg | 16% |
| Vitamin C | 4.5 mg | 6% |
| Vitamin D (D2 + D3) | 32.2 IU | 5% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 17.4 µg | 19% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.