Ingredients
- lean beef 170 g (raw)
- roasted peppers 200 g
- Greek yogurt 2% 70 g or low-fat cream 50 ml
- garlic 3 g
- olive oil 8 g
- rice 160 g (cooked)
- green salad 100 g
- tomatoes 150 g
- salt, pepper
Instructions
- Cut the lean beef into thin strips and brown it in a pan with olive oil until cooked to your preference.
- Meanwhile, prepare the sauce: blend in a blender the roasted peppers together with Greek yogurt (or low-fat cream), garlic, salt and pepper until you get a fine consistency.
- Pour the sauce over the beef strips in the pan and let them simmer on low heat for 2-3 minutes to blend the flavors.
- Prepare the salad from green leaves and tomatoes, using simple seasoning.
- Serve the beef in creamy sauce alongside boiled rice and fresh salad.
This culinary formula emphasizes the bioavailability of heme iron from beef, whose absorption is significantly enhanced by the presence of vitamin C from roasted peppers and tomatoes. Specialized literature underscores the importance of this mineral in cellular oxygenation and in supporting central energy metabolism.
From a biochemical standpoint, using roasted pepper in the sauce brings a profile rich in carotenoids and polyphenols, compounds that nutritional studies suggest reduce post-meal oxidative stress. The combination with rice provides the carbohydrates necessary for glycogen store replenishment, but the presence of fiber from vegetables and protein from meat ensures gradual absorption, maintaining a balanced glycemic curve. This synergy between micronutrients and macronutrients transforms the meal into active support for cellular regeneration and hormonal stability throughout the day.
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