Peppercorn sauce

Prego Steak

Also known as Prego no Pao, Bife no Prego, Bife a Portuguesa.

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Rating: (1)Serves: 2Serve With: Chips, SaladCooking Method: FryCook Time: N/A
MED
Energy Density
2.1kcal/g
MED
FAT
69g per serve
MED
SATURATES
16g per serve
LOW
SUGARS
11g per serve
MED
SALT
1.6g per serve
Free-from:
Suitable for:KosherPregnant Women

Preparation

  1. Mix the ingredients for the marinade, except the 5 whole cloves garlic
  2. Use a tenderising mallet to nail the garlic cloves to the steak
  3. Place the steaks in the marinade for 30 minutes
  4. Put the rolls in an oven to gently warm
  5. Heat a heavy-base frying pan until hot
  6. Add the 2 tbsp oil and fry the steaks quickly, turning within 1 minute
  7. Remove the steaks and wrap in foil to keep warm
  8. Sauté the onions in the hot pan then wrap them on the foil with the steaks
  9. Reduce the remaining marinade in the hot pan
  10. Once reduced, add the steaks and onions for a few seconds to warm through, coating them in as much marinade as possible
  11. Remove the crusty bread from the oven, and slice in half
  12. Put the lettuce and steak onto the bottom half of the roll
  13. Put the remaining sauce onto the top half of the roll
  14. Close the roll and serve

Ingredients

  • Marinade
  • 1 clove garlic, minced
  • 5 cloves garlic, whole
  • 1 small diced chilli
  • 1 tsp dried oregano
  • 2 tbsp red wine
  • 3 tbsp olive oil
  • Black pepper
  • Pinch of cumin
  • 1 bay leaf, broken up
  • Final steak
  • 500g rump steak, thinly sliced
  • 2 large crusty rolls
  • 2 tbsp olive oil
  • 2 lettuce leaves
  • 1 onion, thinly sliced

Equipment

  • Kitchen foil
  • Heavy base frying pan
  • Tenderising mallet (or rolling pin)
  • Knife
  • Chopping board

Notes

Nutritional Facts

  • Serving size: 534g
  • (46% / 57%)   Calories: 1138kcal
  • (125%)Total fat: 69g
  • (80%)   Saturated fat: 16g
  • (137%)   Unsaturated fat: 48g
  • (57%)   Cholesterol: 170mg
  •   Trans Fat: 0.0g
  • (21%)Total carbohydrates: 62g
  • (37%)   Sugars: 11g
  • (24%)   Fibre: 6g
  • (128%)Protein: 64g
  • Salts
  • (32%)   Sodium: 647mg
  • (36%)   Potassium: 1.3g
  • Minerals
  • Calcium: 33%
  • Iron: 90%
  • Zinc: 110%
  • Magnesium: 30%
  • Phosphorus: 92%
  • Copper: 0%
  • Manganese: 9%
  • Selenium: 810%
  • Fluoride: 51%
  • Cryptoxanthin: 2mg
  • Lycopene: 0%
  • Lutein: 140mg
  • Vitamins
  • Vitamin A: 7µg
  • Thiamin (B1): 83%
  • Riboflavin (B2): 0%
  • Niacin (B3): 147%
  • Vitamin B5: 40%
  • Vitamin B6: 154%
  • Folate (B9): 39%
  • Vitamin B12: 125%
  • Choline: 49%
  • Vitamin C: 33%
  • Vitamin E: 53%
  • Vitamin K: 36%
  •  
  • Arginine: 3430g
  • Aspartic Acid: 4830g
  • Glutamate: 7963g
  • Glycine: 3230g
  • Proline: 2528g
  • Serine: 2090g
  • Tyrosine: 1690g
  • Alanine: 3225g
  • Cystine: 685g
  • Amino Acids
  • Histidine: 1693g
  • Isoleucine: 2413g
  • Leucine: 4220g
  • Methionine: 1380g
  • Phenylalanine: 2095g
  • Threonine: 2118g
  • Tryptophan: 348g
  • Valine: 2630g
  • Lysine: 4483g
  • Betaine: 33mg

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