Recipes · Portuguese · Grilled Dishes
Espetada
One serving has 447 kcal and 37 g protein, and at least a fifth of a woman's daily need of pyridoxine (85%), niacin (83%), cobalamin (83%), zinc (82%), selenium (74%) and phosphorus (49%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (198 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef
Ingredients
- 180 g Beef sirloin steak, raw
- 10 g Garlic, raw
- 1 g Bay leaves
- 2 g Salt
- 5 g Olive oil
Method
- Cut the beef into large cubes and crush the garlic and bay leaves together with the coarse salt to make a rough marinade.
- Rub the beef all over with the garlic-bay mixture and leave to marinate for at least 30 minutes at room temperature, or a few hours chilled.
- Thread the beef cubes onto skewers, traditionally with a bay leaf or two tucked between the pieces.
- Brush lightly with olive oil and grill over high heat (or under a very hot broiler) for 8-10 minutes, turning occasionally, until browned outside and cooked to your liking inside.
- Serve the skewers hot, straight off the grill.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 447 kcal | 21% |
| Carbohydrates | 4.1 g | |
| Water | 123 mL | |
| Fiber | 0.47 g | 2% |
| Protein | 36.6 g | 76% |
| Tryptophan | 0.24 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.91 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 30.8 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 11.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 140 mg | |
| Calcium | 72 mg | 7% |
| Copper | 0.15 mg | 17% |
| Iron | 3.3 mg | 18% |
| Magnesium | 39.7 mg | 13% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 342 mg | 49% |
| Potassium | 602 mg | 13% |
| Selenium | 40.7 µg | 74% |
| Sodium | 869 mg | |
| Zinc | 6.6 mg | 82% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 11.7 mg | 83% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 21.9 µg | 5% |
| Cobalamin (vitamin B12) | 2 µg | 83% |
| Choline | 152 mg | 36% |
| Vitamin A | 3.1 µg | 0% |
| Vitamin C | 3.6 mg | 5% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 5.9 µg | 7% |
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
5.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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