Recipes · Portuguese · Burgers and Sandwiches
Prego
One serving has 572 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (108%), niacin (82%), zinc (68%), pyridoxine (64%), cobalamin (60%) and phosphorus (47%). Ready in 20 minutes.
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- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (225 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: beef, gluten, mustard
Ingredients
- 130 g Beef sirloin steak, raw
- 8 g Garlic, raw
- 8 g Olive oil
- 70 g Bread rolls, hard
- 8 g Mustard
- 0.2 g Bay leaves
- 1 g Salt
- 0.2 g Black pepper
Method
- Flatten the beef steak slightly and marinate with the crushed garlic, bay leaf, salt and pepper for at least 15 minutes.
- Heat the olive oil in a pan over high heat and sear the steak for about 1-2 minutes a side, until browned outside and cooked to your liking inside.
- Rest the steak briefly, then slice if you like.
- Split the bread roll and warm it in the same pan for a few seconds to soak up the meaty juices.
- Spread the roll with mustard, tuck in the steak, and serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 572 kcal | 27% |
| Carbohydrates | 40.3 g | |
| Water | 117 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 33.7 g | 70% |
| Tryptophan | 0.25 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.3 g | |
| Methionine | 0.79 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.97 g | |
| Fat | 29.9 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 9.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 101 mg | |
| Calcium | 121 mg | 12% |
| Copper | 0.23 mg | 26% |
| Iron | 4.6 mg | 26% |
| Magnesium | 51.3 mg | 17% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 327 mg | 47% |
| Potassium | 525 mg | 11% |
| Selenium | 59.5 µg | 108% |
| Sodium | 925 mg | |
| Zinc | 5.5 mg | 68% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 11.4 mg | 82% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 82 µg | 20% |
| Cobalamin (vitamin B12) | 1.4 µg | 60% |
| Choline | 122 mg | 29% |
| Vitamin A | 1.1 µg | 0% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 7.8 µg | 9% |
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
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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