Peppered Beef &Amp; Kumara Wedges (21 Day Wonder Diet:Day 14)

1. Preheat oven to 200°C.

2. Roast Kumara on oven tray,uncovered, about 25 minutes. Boil, steam or microwave broccolini until tender.

3. Meanwhile, spray beef with cooking oil; cook beef in heated frying pan. Remove from heat; cover with foil.

4. Add peppercorns, buttermilk and stock to and stock to pan; heat without boiling.

5. Serve vegetables topped with beef, then drizzled with peppercorn sauce.

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Nutrient	Quantity
Total fats	4.9196 g
Protein	37.8126 g
Carbohydrates	9.3366 g
Energy	241.43 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1306 g
Water	243.971 g
Calcium, Ca	216.58 mg
Fiber, total dietary	0.126 g
Carotene, beta	126 g
Niacin	3.1346 mg
Vitamin A, RAE	73.92 g
Riboflavin	0.3583 mg
Sodium, Na	1092.98 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1144 g
Total lipid (fat)	4.9196 g
Manganese, Mn	0.378 mg
Fatty acids, total saturated 16:0	0.9765 g
Fatty acids, total saturated 8:0	0.0126 g
Choline, total	124.964 mg
Sugars, total	2.8728 g
Fatty acids, total saturated 10:0	0.0252 g
Fatty acids, total saturated 18:0	0.5275 g
Fatty acids, total saturated 20:4 undifferentiated	0.091 g
Vitamin B-6	0.2478 mg
Selenium, Se	34.062 g
Ash	4.9602 g
Fatty acids, total saturated 18:1 undifferentiated	1.4003 g
Pantothenic acid	0.2394 mg
Copper, Cu	0.6895 mg
Thiamin	0.2453 mg
Retinol	62.58 g
Iron, Fe	3.2942 mg
Carbohydrate, by difference	9.3366 g
Phosphorus, P	351.54 mg
Folate, total	35.07 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0402 g
Lycopene	8356.32 g
Cholesterol	95.06 mg
Fatty acids, total saturated 18:2 undifferentiated	0.7382 g
Fatty acids, total saturated 14:0	0.1169 g
Zinc, Zn	3.136 mg
Fatty acids, total saturated 12:0	0.0378 g
Fatty acids, total polyunsaturated	1.0787 g
Vitamin A, IU	419.44 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.021 g
Folate, DFE	35.07 g
Vitamin C, total ascorbic acid	1.008 mg
Fatty acids, total saturated 6:0	0.0252 g
Vitamin B-12	1.75 g
Vitamin K (phylloquinone)	3.073 g
Fatty acids, total saturated	1.7846 g
Fatty acids, total monounsaturated	1.5652 g
Folate, food	35.07 g
Vitamin E (alpha-tocopherol)	1.9964 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0578 g
Magnesium, Mg	43.82 mg
Potassium, K	561.26 mg

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Buttermilk	1 tablespoon	0	0	0
beef stock	0.5 cup	85.68	9.3366	4.0446
cooking spray	0	0	0	0
broccolini	175 g	155.75	0	0.875
green peppercorn	1 tablespoon	155.75	0	0.875
kumara	400	155.75	0	0.875
beef eye steak fillet	2	155.75	0	0.875