Calories: 1458 kcal (or 863 kcal smaller portion)
Macros: 93g Protein, 97g Carb & 80g Fat
Salivating yet? 😉 This tastes even better than it looks. I mean, who doesn’t like Steak, Egg and Chips gourmet-style?! When a good cut of Rump Steak is respected and cooked medium rare its so juicy, meaty and deeply satisfying. When you oven bake chunky-cut chips in a just a tiny bit of rice bran oil you get an incredible crunch – just wow! Spill the indulgent poached Duck Eggs over your steak and earthy garlic-infused Chestnut Mushrooms and your tastebuds will be doing backflips. And to top it off – some creamy Mascarpone spinach to bring balance and variety. Simple flavours, simple cooking… but deeply enjoyable flavours. 😋.
For a smaller portion, drop to 200g of Potatoes, 1x Duck Egg, 6oz (170g) Rump Steak and halve the Spinach and Mascarpone. This would save you 595 calories, without compromising on the flavours or nutritional goodness whatsoever.
Cooking Time: 30mins
- Beef Rump Steak – 255g / 9oz
- White Potatoes – 360g
- Chip Seasoning – 1x teaspoon
- Rice Bran Oil – 1.5x teaspoon
- Chestnut Mushrooms – 7x medium
- Crushed Garlic (lazy) – 1x teaspoon
- Garlic Puree – 1x teaspoon
- Frozen Spinach – 260g
- Mascarpone Cheese – 53g
- Duck Egg – 2x
- Seasoning – Sea Salt & Black Pepper
- Grass-fed Beef is one of the most nutritious foods you can eat, and is a great source of protein, Creatine and Carnosine, both very supportive to having developing and maintaining a lean physique and brain function. It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health, such as Niacin, B12, B6, Iron, Zinc and Selenium. Grass-fed beef is even more nutritious than grain-fed, containing plenty of heart healthy Omega-3s, the fatty acid CLA, along with more Vitamins A and E.
- Spinach is high in niacin and zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
- Eggs (inc Duck Eggs) are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Mascarpone – As a high-fat cheese that contains 50kcal per tablespoon, this should be eaten infrequently and in moderation to support a healthy weight and heart. Mascarpone comes with Calcium, Vitamin A and Sodium.
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