Beef strips and vegetables

Tasty Keto Dish

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This is a very straightforward low calorie recipe that combines the protein of beef with the fiber and nutrients of a mix of vegetables: spinach, kale, mushrooms, green and red peppers, tomatoes and green summer squash.

Ideal for a Ketogenic Diet, and it takes roughly half an hour to prepare and cook.

Beef strips with steamed kale & cream and a veggie wok on a plate
Beef strips with steamed kale & cream and a veggie wok A. Whittall

The Recipe

By , Oct 31, 2018

Gluten Free icon

Gluten Free

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Low Calorie

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Keto Diet

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Total time: 30'

Nutrition facts

Values based on one - 1 serving of approx. 21 oz ( 600 g); this recipe is for two (2) servings.

Item

Value

Calories per serving

328

Total Fat content

18.4 g

Net Carbohydrate content**

8.3 g

Protein content

26.2 g

** Net carbohydrates = Total Carbohydrates - Fiber content

Ingredients

  • 2.5 oz of young kale leaves with stems (70 g)
  • 6.5 oz of spinach leaves (182 g)
  • 1 ⁄ 2 lb boneless top loin steak - without the fat (226 g)
  • 4.5 oz of white button mushrooms (126 g)
  • 4.5 oz of portobello mushrooms (126 g)
  • 1 ⁄ 2 lb of cherry tomatoes (226 g)
  • 2 oz of red bell pepper ( 52 g)
  • 1 oz of green bell pepper (28 g)
  • 4 oz of round green summer squash (112 g)
  • Salt and freshly ground black pepper
  • ¼ teaspoon ginger powder seasoning
  • Salt and freshly ground black pepper
  • ¼ glass of white wine
  • 1 tablespoon of cream
  • ½ tablespoon of extra virgin olive oil
  • ½ tablespoon of butter

About this Recipe

Type of dish: Main Course

Ketogenic Diet dish, appropriate for a pescetarian ⁄ pesco-vegetarian diet.

Suitable for a Low calorie diet and Gluten Free diet

Highlights

The beef is a great source of high quality protein (all 8 essential amino acids included), vitamin B12 which can only be obtained naturally from animal-derived foods. Heme form iron which is easier to absorb. The mushrooms provide vitamins C, D and B. Olive oil adds healthy oleic acid. Tomatoes are a source of lycopene.

The steamed spinach and kale adds more fibrer and antioxidants.

Directions

Preparation Time: 18 minutes
Cook time: 12 minutes
Total Time: 30 minutes
Yield: 2 servings

Wash the spinach leaves and remove the stems. Place them in pot and steam them for roughly 8 minutes.

raw spinach in pot ready for steaming
Washed spinach in pot ready for steaming. A. Whittall

Wash the kale leaves, and chop them into strips 1 inch wide (using the stems). Put the kale in a pot and steam until soft (6-8 minutes).

raw kale in pot, ready for steaming
Washed and cut kale ready to be steamed. A. Whittall

Drain the spinach and kale and set aside.

Wash the mushrooms and the cherry tomatoes. Slice the mushrooms and quarter the tomatoes.

cherry tomatoes sliced on board
Cut your cherry tomatoes. A. Whittall
Whole Portobello and button mushroms on chopping board
Rinse your mushrooms in water. A. Whittall
Sliced mushrooms on cutting board
Slice the mushrooms. A. Whittall

Wash the bell peppers, cut away the white ribs and then slice lengthwise into narrow strips.

Rinse the round green summer squash and cut it in half. Place face down on board and cut across into slices, then cut each slice into narrow strips.

red pepper, green pepper and half a green summer squash on choping board
Prepare your peppers and squash. A. Whittall
sliced red and green peppers and green summer squash on board
Sliced peppers and squash. A. Whittall

Take the steak and trim the excess fat (the Ketogenic diet is a high fat diet, but the thick fat on the beef is tough and unpalatable). Cut it into thin narrow strips.

strips of beef on chopping board
Strips of beef. A. Whittall

Put the tablespoon of olive oil and the half tablespoon of butter in the wok, and heat until butter melts. (These add fats to your Keto diet).

Place beef strips in wok and season them with salt and pepper and also add the ginger powder.

beef strips sealing in hot wok
Seal the beef in the wok. A. Whittall

Stir so the strips they seal and add the musrhooms and the wine. Stir all ingredients together.

mushrooms and beef simmering in wok
Add the mushrooms and white wine to the beef in the wok. A. Whittall

Add the rest of the veggies (peppers, tomatoes, summer squash). The mushrooms will release plenty of liquid.

peppers, squash inside wok
Add peppers and summer squash to the wok. A. Whittall

Simmer the vegetables and the beef in the wok until the peppers and mushrooms soften, stir occasionally.

food simmering inside wok
Simmering veggies and beef strips. A. Whittall

Roughly 10 minutes after you put the beef in the wok, the dish will be ready to serve:

Place on the plates (remember, this recipe serves two), and add the cream to the kale and spinach and season with salt and pepper. The cream will add some more fat to your Keto Diet.

The Beef strips with steamed kale & cream and a veggie wok on a plate
Beef strips with steamed kale & cream and a veggie wok A. Whittall

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. ©2018. Beef strips, kale, spinach and vegetables wok. Patagonia Wellness, 31 Oct. 2018. http://www.patagoniawellness.com/diet-food/salmon-mushrooms-kale.html

Tags: Recipe, keto diet recipe, beef recipe, beef strips, spinach, peppers, summer squash, kale, mushrooms, tomatoes

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Subject: Recipe: Beef strips with steamed spinach, kale and veggie wok; a keto died dish.