Directions:
- Preheat the oven to 400°F Rub the oil into the beef, then roll it in the cracked pepper.
- Heat a large frying pan, brown the beef all over, then place in a roasting tin or on a baking sheet and roast in the oven for 20 minutes for rare, 25 minutes for medium, 30 for well done.
- The trick to check how it is cooked is to press the meat firmly with your finger. If it is blue, it will be very soft to the touch, rare slightly firmer, medium firmer still with some resilience and well done feels very firm. Allow the beef to rest for 5 minutes or so – you can add any meat juices to the sauce – before slicing.
- To make the sauce, poach the garlic in water for a minute or so, drain, then repeat with fresh water. Now poach the garlic in the chicken stock for 10 minutes or until soft.
- Drain, reserving stock. Return the stock to the pan, bring it to the boil and reduce it by half.
- Blend the garlic, stock and remaining ingredients in a food processor, then gently reheat.
- Serve with some tenderstem broccoli and, if you dare, some chunky fries.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 305.22 Kcal (1278 kJ) | ||
| Calories from fat | 165.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.36g | 28% | |
|---|---|---|---|
| Cholesterol | 85.6mg | 29% | |
| Sodium | 248.41mg | 10% | |
| Potassium | 490.03mg | 10% | |
| Total Carbs | 12.34g | 4% | |
| Sugars | 2.83g | 11% | |
| Dietary Fiber | 1.08g | 4% | |
| Protein | 24.89g | 50% | |
| Vitamin C | 7.1mg | 12% | |
| Iron | 2.9mg | 16% | |
| Calcium | 55.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 143 Kcal (599 kJ) | ||
| Calories from fat | 77.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.6g | 28% | |
|---|---|---|---|
| Cholesterol | 40.11mg | 29% | |
| Sodium | 116.38mg | 10% | |
| Potassium | 229.58mg | 10% | |
| Total Carbs | 5.78g | 4% | |
| Sugars | 1.32g | 11% | |
| Dietary Fiber | 0.5g | 4% | |
| Protein | 11.66g | 50% | |
| Vitamin C | 3.3mg | 12% | |
| Iron | 1.3mg | 16% | |
| Calcium | 25.9mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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