Rubriik: Retsept

I’ll explain myself right now: to me, eating an animal’s heart is not weird, it’s just meat. If it’s weird to you, substitute it for regular beef. Why I love heart? It’s cheap (under 3€ per kilogram), very tasty and also lean. Here is my bean and heart stew recipe.

What do you need?

• 1 beef heart, about 700 grams

• 1 packet (= 400 grams) of frozen green beans

• 1 large red bell pepper, about 200 grams

• 60 grams of butter

• 15 grams of oil

• salt and pepper

How to make it?

First of all, take your beans out of the freezer some hours before you start cooking. Let them defrost well.

When they are defrosted, start cooking the dish. Boil a pot of water for the beans. Add in the beans and some salt and cook for about 5 minutes (check what the packet says to get best results). 

Get your pan preheating to medium high heat and add the oil to it. Chop up the beef heart into pretty small cubes. When the pan is hot, add the meat and make sure you don’t burn it. Season with salt and pepper. Make sure you don’t forget your beans and drain them when they are done.

Chop up the bell pepper and add to the pan, add a dash of salt. Fry for a little while and then add the meat and bell pepper mixture to the beans in your pot. Put in the butter and let it steam for some minutes, until the butter is melted and all the tastes have combined.

Serve up! Bon appetit!

What about nutrition?

The whole recipe is 1550 kcal, 137 grams of protein, 46 grams of total carbs (including 22 g of fiber so about 24 g of net carbs), 93 grams of fat.

If divided into 3 servings, one serving is 517 kcal, 46 grams of protein, 15,3 grams of total carbs (including 7,3 g of fiber so about 8 g of net carbs), 31 grams of fat.

This recipe makes a great side dish for any meat or fish you might be serving. 

Makes 3 big portions or 4 medium portions.

What do you need?

• 400 g of frozen spinach (defrosted)

• 400 g of frozen cauliflower (defrosted)

• 90 g of shredded cheese

• 60 g of butter

• 200 g of cream (10%; could omit the butter and use 35% or heavy cream)

• salt and pepper

How to make it?

Pour your cream and butter in a good non-stick saucepan / pot and let it come up to a boil. Once it’s bubbling, add in some salt and pepper and also your defrosted spinach and cauliflower. Adjust your heat so that it’s not boiling but lightly simmering.

Next you want to let the vegetables cook in the cream and butter mixture until the cauliflower is soft. Once it’s all soft and cooked through, take your stick mixer, blender or food processor and carefully blend until everything is nice and smooth. Be careful: it’s hot and you don’t want to burn yourself.

Now add in the shredded cheese and let that melt. Stir everything through and you’re done.

Serve this pyree with any meat or fish or add some vegetable stock and serve as a light soup.

What about nutrition?

The whole recipe is 1150 kcal, 50 g of protein, 94 g of fat, 29 g of total carbs (including 10 g of fiber, so 19 g of net carbs).

One big portion is 383 kcal, 16,7 g of protein, 31,3 g of fat, 9,7 g of total carbs (3,3 g of fiber, so 6,4 g of net carbs).

Bon appetit!