Recipes · Laotian · Meat Dishes
Seen Savanh (Lao Sweet Dried Beef)
One serving has 443 kcal and 34 g protein, and at least a fifth of a woman's daily need of pyridoxine (82%), zinc (78%), niacin (77%), cobalamin (76%), selenium (71%) and phosphorus (48%). Ready in 260 minutes.
- Preparation: 20 min
- Cooking: 240 min
- Makes: 1 serving (202 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, fish, sesame
Ingredients
- 150 g Beef flank steak, raw
- 12 g Fish sauce
- 15 g Sugar
- 10 g Garlic, raw
- 5 g Sesame seeds
- 0.4 g Black pepper
- 10 g Vegetable oil
Method
- Slice the beef into very thin, wide sheets against the grain.
- Mix the fish sauce, sugar, garlic, sesame seeds and black pepper, and toss the beef in the marinade for 20 minutes.
- Lay the beef slices in a single layer on a rack and dry in the lowest oven setting (around 60-70 °C/140-160 °F) for 3-4 hours, until firm and mostly dried but still a little pliable.
- Heat the oil in a pan over medium-high heat and fry the dried beef for 1-2 minutes per side, until puffed and lightly crisp at the edges.
- Let cool slightly and serve as a snack, torn into pieces.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 443 kcal | 21% |
| Carbohydrates | 20.2 g | |
| Water | 119 mL | |
| Fiber | 0.9 g | 3% |
| Protein | 34 g | 71% |
| Tryptophan | 0.23 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 2.8 g | |
| Methionine | 0.87 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1.1 g | |
| Fat | 25 g | |
| Monounsaturated | 8.3 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 102 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.35 mg | 39% |
| Iron | 3.4 mg | 19% |
| Magnesium | 74.7 mg | 24% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 338 mg | 48% |
| Potassium | 599 mg | 13% |
| Selenium | 39.3 µg | 71% |
| Sodium | 1,026 mg | |
| Zinc | 6.3 mg | 78% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 10.8 mg | 77% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 29.3 µg | 7% |
| Cobalamin (vitamin B12) | 1.8 µg | 76% |
| Choline | 138 mg | 33% |
| Vitamin A | 0.59 µg | 0% |
| Vitamin C | 3.2 mg | 4% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 21.2 µg | 24% |
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
4.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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