Roast Beef With Plum Gravy Atop Garlic Mash

1. Pre-heat oven to 180 degrees Celsius.

2. Put 1 tbsp of flour in oven bag and shake it around.

3. Place beef- uncut- in oven bag.

4. Add Plum jam, Worcestershire sauce and chopped onion.

5. Seal oven bag.

6. Place in baking dish.

7. Cook for 40 minutes.

8. Whilst Roast is cooking, peel potatoes.

9. Boil until soft.

10. Mash with butter, garlic and rosemary until smooth puree.

11. Cut meat into slices (should be pink- but not bloody- in the centre).

12. Scoop a cup of mash onto the centre of a dinner plate.

13. Place meat on top.

14. Spoon plum gravy over meat.

15. Add sprig of fresh rosemary to garnish.

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Nutrient	Quantity
Total fats	70.1274 g
Protein	128.7344 g
Carbohydrates	56.1609 g
Energy	1323.2087 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5179 g
Water	476.2565 g
Aspartic acid	2.2159 g
Calcium, Ca	595.6726 mg
Lutein + zeaxanthin	7.36 g
Fiber, total dietary	14.1255 g
Carotene, beta	1.925 g
Niacin	37.9863 mg
Vitamin A, RAE	3.6 g
Fatty acids, total trans-polyenoic	0.0997 g
Arginine	3.4301 g
Riboflavin	1.2261 mg
Fatty acids, total polyunsaturated 15:0	0.0499 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.068 g
Fatty acids, total saturated 20:1	0.094 g
Glutamic acid	5.3301 g
Sodium, Na	345.5789 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4906 g
Total lipid (fat)	70.1274 g
Manganese, Mn	2.2433 mg
Fructose	1.935 g
Proline	1.0296 g
Fatty acids, total saturated 16:0	7.8496 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1859 g
Sucrose	1.485 g
Choline, total	306.8155 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0771 g
Fatty acids, total polyunsaturated 18:1 t	0.4125 g
Sugars, total	6.4569 g
Serine	1.2435 g
Fatty acids, total saturated 10:0	0.0047 g
Fatty acids, total saturated 18:0	4.0362 g
Fatty acids, total saturated 20:4 undifferentiated	0.0272 g
Vitamin B-6	3.4581 mg
Selenium, Se	99.1017 g
Ash	14.3741 g
Fatty acids, total saturated 18:1 undifferentiated	25.6652 g
Pantothenic acid	4.2225 mg
Phenylalanine	1.2172 g
Copper, Cu	2.3466 mg
Betaine	34.6034 mg
Thiamin	1.8749 mg
Methionine	0.7293 g
Iron, Fe	11.8928 mg
Carbohydrate, by difference	56.1609 g
Phosphorus, P	1929.6513 mg
Folate, total	205.6835 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0091 g
Alanine	1.1927 g
Cholesterol	249.3339 mg
Valine	1.2846 g
Fatty acids, total saturated 18:2 undifferentiated	25.2174 g
Glycine	1.5449 g
Glucose (dextrose)	2.955 g
Fatty acids, total saturated 14:0	0.4273 g
Zinc, Zn	22.366 mg
Isoleucine	0.9827 g
Fatty acids, total saturated 12:0	0.0045 g
Fatty acids, total polyunsaturated	25.8205 g
Fatty acids, total saturated 14:1	0.0544 g
Leucine	1.7487 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0997 g
Tocotrienol, alpha	0.06 mg
Vitamin A, IU	84.165 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0181 g
Folate, DFE	205.6835 g
Tryptophan	0.5017 g
Vitamin C, total ascorbic acid	13.752 mg
Phytosterols	22.5 mg
Fatty acids, total polyunsaturated 18:1 c	3.7128 g
Fatty acids, total saturated 20:0	0.0136 g
Tyrosine	0.9541 g
Vitamin B-12	5.7573 g
Vitamin K (phylloquinone)	4.8245 g
Fatty acids, total saturated	12.8535 g
Histidine	0.6741 g
Fatty acids, total monounsaturated	26.3271 g
Threonine	0.9523 g
Folate, food	205.6835 g
Fatty acids, total polyunsaturated 17:0	0.1179 g
Vitamin E (alpha-tocopherol)	1.045 mg
Fatty acids, total trans	0.5123 g
Fatty acids, total trans-monoenoic	0.4125 g
Magnesium, Mg	240.0481 mg
Lysine	0.7873 g
Potassium, K	2307.7935 mg
Cystine	0.4541 g
Fluoride, F	1.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Butter	0.5 cup	684	31.428	57.6
Garlic	1 tablespoon	12.665	2.8101	0.0425
Onion	1	60	14.01	0.15
Potato	750	0	0	0
Rosemary	2 sprigs	0	0	0
Worcestershire sauce	1 dash	0	0	0
flour	1 tablespoon	36.1425	7.9128	0.1402
beef	1	530.4012	0	12.1947
plum jam	2 tablespoons	0	0	0