Seared Beef Filet with Sweet Potato Mash and Green Beans

Seared Beef Filet with Sweet Potato Mash and Green Beans

Recipe: Seared Beef Filet with Sweet Potato Mash and Green Beans

A protein-rich, nutrient-dense meal combining tender beef filet, creamy sweet potato mash, and fiber-packed green beans. This meal is ideal for a hearty and nutritious lunch or dinner.

Ingredients

  • 150g beef filet (lean cut)
  • 1 medium sweet potato (150g), peeled and diced
  • 1 cup (150g) green beans, trimmed
  • 1 teaspoon (5ml) olive oil
  • 1 teaspoon (5g) garlic powder (or fresh minced garlic)
  • 1 teaspoon butter (for the mash)
  • Salt and pepper to taste
  • Fresh rosemary or thyme (optional for garnish)

Instructions

  1. Prepare the Sweet Potato Mash:

    • Boil the diced sweet potato in salted water for about 10-12 minutes or until tender.
    • Drain, mash with a fork, and mix in 1 teaspoon of butter, salt, and pepper. Set aside.

  2. Cook the Green Beans:

    • Steam the green beans for 4-5 minutes until bright green and tender-crisp.
    • Drizzle with a little olive oil and season with salt and garlic powder.

  3. Sear the Beef Filet:

    • Season the beef filet with salt, pepper, and garlic powder.
    • Heat a pan over medium-high heat and add 1 teaspoon of olive oil.
    • Sear the beef filet for 3-4 minutes per side for medium-rare (adjust time for your preference).
    • Rest the beef for 2-3 minutes before slicing.

  4. Assemble the Plate:

    • Serve the sliced beef filet alongside the sweet potato mash and steamed green beans.
    • Garnish with fresh rosemary or thyme for extra flavor.

Nutritional Breakdown

Let’s calculate the calories, protein, fats, and carbs for the recipe.

Nutritional Breakdown for Seared Beef Filet with Sweet Potato Mash and Green Beans

  • Calories: 505 kcal
  • Protein: 40g
  • Fat: 21g
  • Carbohydrates: 42g

Preparation Time

  • Total Time: 25 minutes
    • 5 minutes prep
    • 20 minutes cooking

Why It’s Great

This balanced meal provides:

  • High-Quality Protein: Lean beef filet supports muscle repair and satiety.
  • Healthy Carbohydrates: Sweet potatoes offer fiber and sustained energy.
  • Nutrient-Dense Veggies: Green beans are low in calories but rich in vitamins and minerals.

Enjoy this hearty, wholesome dish as part of a healthy and satisfying lunch or dinner! 🥩🍠🥦

Let me know if you need further variations or recipes! ​

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