Recipes · Belgian · Meat Dishes
Vogels zonder Kop (Flemish Beef Olives)
One serving has 518 kcal and 42 g protein, and at least a fifth of a woman's daily need of cobalamin (126%), niacin (86%), zinc (85%), pyridoxine (81%), selenium (80%) and phosphorus (61%). Ready in 95 minutes.
- Preparation: 20 min
- Cooking: 75 min
- Makes: 1 serving (425 g)
- Difficulty: Medium
- Diets: High protein, Low carb
- Contains: beef, celery, dairy, egg, gluten, pork
Ingredients
- 100 g Beef top round, in a thin slice
- 40 g Pork, minced
- 40 g Beef, minced
- 8 g Egg
- 8 g Breadcrumbs, dry
- 0.1 g Nutmeg, ground
- 0.5 g Salt
- 0.2 g Black pepper
- 15 g Butter
- 60 g Onion
- 150 g Beef stock
- 0.3 g Thyme, dried
- 0.2 g Bay leaf
- 3 g Cornstarch
Method
- Mix the minced pork and beef with the egg, breadcrumbs, nutmeg, half the salt and a little pepper, and knead until it holds together. Shape it into a short, thick sausage as wide as the slice of beef.
- Lay the beef between two sheets of cling film and beat it with a meat mallet or rolling pin until about 5 mm thick. Season it with the rest of the salt and pepper.
- Lay the mince at one short end, fold in the sides and roll the beef up tightly around it. Tie it with kitchen string in two or three places.
- Melt the butter in a heavy casserole over medium-high heat and brown the rolls on all sides for 8-10 minutes, until deep brown; the browned butter colours the gravy.
- Add the sliced onion and fry for 5 minutes, until golden. Pour in the stock, add the thyme and bay leaf, cover and simmer gently for 1 hour, turning the rolls halfway.
- Lift out the rolls and cut off the string. Mix the cornstarch with a spoonful of cold water, stir it into the simmering gravy and cook for 2 minutes, until it thickens. Taste for salt.
- Put the rolls back in the gravy to heat through and serve hot, with mashed potatoes or fries and the gravy poured over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 518 kcal | 24% |
| Carbohydrates | 14.8 g | |
| Water | 332 mL | |
| Fiber | 1.6 g | 6% |
| Protein | 42.3 g | 88% |
| Tryptophan | 0.42 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.6 g | |
| Methionine | 1.1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.4 g | |
| Fat | 32.1 g | |
| Monounsaturated | 12.2 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 15.1 g | |
| Trans-Fats | 0.53 g | |
| Cholesterol | 180 mg | |
| Calcium | 78.7 mg | 8% |
| Copper | 0.15 mg | 17% |
| Iron | 4.9 mg | 27% |
| Magnesium | 42 mg | 14% |
| Manganese | 0.25 mg | 14% |
| Phosphorus | 429 mg | 61% |
| Potassium | 744 mg | 16% |
| Selenium | 44 µg | 80% |
| Sodium | 931 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 12 mg | 86% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 1.1 mg | 81% |
| Folate (vitamin B9) | 36.9 µg | 9% |
| Cobalamin (vitamin B12) | 3 µg | 126% |
| Choline | 125 mg | 29% |
| Vitamin A | 122 µg | 17% |
| Vitamin C | 5 mg | 7% |
| Vitamin D (D2 + D3) | 8.8 IU | 1% |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 9.3 µg | 10% |
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
4.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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