FRIJE

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Ground beef steak and grilled vegetable salad served with oven-baked fries and a yogurt and garlic sauce.

The ground beef steak is best when cooked briefly. If you like mustard, spread it on both sides of the meat before putting it in the pan.

Public
Course: Main course
Preparation time: 0 minutes
Energy: 481 kcal / serving

Instructions

  • 1.   Take the ground beef steak out of the refrigerator. Preheat the oven to 220 degrees Celsius (see tip). Wash or peel the potatoes and cut them into fries no thicker than 1 cm. In a bowl, mix them with 1/2 tablespoon of olive oil per person, then season with salt and pepper. Arrange the fries on a baking sheet lined with parchment paper. Bake for 30 to 40 minutes or until golden brown. Flip them halfway through cooking.
  • 2.   Slice the zucchini into 2 cm thick rounds and cut the pointed pepper into equal-sized pieces. Mix the vegetables with 1/4 tablespoon of olive oil per person in the bowl used for the fries. Heat a (grill) pan over high heat and sear the vegetables for 2 minutes on each side. Let them cool until serving.
  • 3.   Mince or crush the garlic. Chop the parsley. In a small bowl, mix the yogurt with half of the garlic and parsley. Season with salt and pepper. Tip: DID YOU KNOW? Parsley contains three times more iron per gram than a steak. Five grams of parsley per person may seem insignificant, but it contributes to your iron intake!
  • 4.   In a salad bowl, mix 1/2 tablespoon of red wine vinegar and 1 teaspoon of mustard per person, lemon-infused olive oil, and season with pepper and salt. Tear the lettuce leaves into large pieces and cut the grilled vegetables into thin strips.
  • 5.   When the fries are almost ready, heat 1/2 tablespoon of olive oil per person over medium-high heat in the (grill) pan. Cook the ground beef steak for 2 to 3 minutes on each side. Season with salt and pepper. If you don't like rare meat, cook it for a longer time.
  • 6.   Add the grilled vegetables and lettuce to the salad bowl with the vinaigrette. Serve the fries and place the ground beef steak next to them. Garnish the dish with the salad and crumble the white cheese on top. Serve the yogurt sauce on the side and sprinkle the dish with the remaining parsley.

Ingredients for servings

  • 450 g of potato
  • 1 zucchini
  • 1 red bell pepper
  • 3 garlic cloves
  • 10 g of parsley
  • 50 g of yogurt
  • 1 teaspoon of lemon juice
  • ½ lettuces
  • 2 ground beef 5%
  • 50 g of feta
  • 2 teaspoon of mustard
  • 1 tablespoon of vinegar
  • 2.5 tablespoon of olive oil
  • salt (according to taste)
  • pepper (according to taste)

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    481 kcal
    24 %
  • Fat
    24,56 g
    35 %
  • of which saturated
    6,63 g
    33 %
  • Carbohydrates
    45,84 g
    18 %
  • of which sugar
    8,13 g
    9 %
  • Protein
    13,26 g
    27 %
  • Fibers
    8,47 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.

Reference