• med fat 4.00g 4.00%
  • low sat fat 1.44g 1.44%
  • low salt 43.42mg 0.04%
  • low sugar 2.19g 2.19%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Preheat oven to 180°C.
  2. Place beef into a baking dish. Rub oil and mustard over the beef and season well with pepper.
  3. Bake in the oven for 45-50 minutes, or until as well done as you prefer.
  4. Remove from oven, remove beef from dish and cover loosely in foil.  Allow the meat to rest for 10 minutes before slicing.
  5. To make a gravy pour pan juices into a small saucepan, add wine and rosemary.  Simmer until the liquid is reduced by half. Pour into a serving jug and set aside.
  6. Cook the parsnip and carrot until tender either by steaming or microwaving.
  7. Drain the parsnip and carrot (reserving liquid, if any).  Place cooked parsnip and carrot in a saucepan and cook over medium heat for a few minutes to remove moisture.
  8. Add avocado and garlic to the parsnip and carrots and mash until smooth. (Add a little of the reserved liquid as necessary if the mixture is a little dry.)
  9. Season to taste with curry powder, cumin and pepper. Place vegetable mash into a serving bowl.
  10. Serve the sliced meat, vegetable mash and gravy.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
513.78g
100.00g
Energy (kJ)
2115.73kJ
411.80kJ
Protein (g)
54.21g
10.55g
Total fat (g)
20.53g
4.00g
- Saturated fat (g)
7.41g
1.44g
- Polyunsaturated fat (g)
1.20g
0.23g
- Monounsaturated fat (g)
10.12g
1.97g
Cholesterol (mg)
145.00mg
28.22mg
Carbohydrate-available (g)
17.57g
3.42g
CarbohydrateSE (g)
17.57g
3.42g
- Sugars (g)
11.25g
2.19g
Water (g)
400.32g
77.92g
Dietary fibre (g)
6.49g
1.26g
Thiamin (mg)
0.32mg
0.06mg
Riboflavin (mg)
0.61mg
0.12mg
Niacin (mg)
13.69mg
2.66mg
Niacin equivalents (mg)
24.77mg
4.82mg
Vitamin C (mg)
22.96mg
4.47mg
Total folate (ug)
146.65ug
28.54ug
Total vitamin A equivalents (ug)
1936.14ug
376.84ug
Retinol (ug)
2.50ug
0.49ug
Beta carotene equivalents (ug)
11593.07ug
2256.42ug
Sodium (mg)
223.11mg
43.42mg
Potassium (mg)
1649.74mg
321.10mg
Magnesium (mg)
93.80mg
18.26mg
Calcium (mg)
114.17mg
22.22mg
Phosphorus (mg)
480.19mg
93.46mg
Iron (mg)
6.02mg
1.17mg
Zinc (mg)
9.75mg
1.90mg

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