Sunday 23 November 2008

Nutritious and delicious...

After a couple of weeks with less training and more food I am now back on track with a more calculated diet. I have put on a bit of weight over the last few weeks which necessarily isn't a bad thing. To be able to stay fit and lean year round both your mind and you body needs a break now and then.

As I have a good cooking background and love my food I have never understood the chicken, rice and broccoli diet... sure it might "work" but I believe in a variety of food that taste great is the way to go. Here is last nights dinner... who know, you might want to give it a go.

Veal Rack with sweet-potato, beet root and green pepper sauce (4 port)
(471 calories, 41g Protein, 54g Carbohydrate and 11g Fat per serving)

800g Veal Rack (Lean and all fat trimmed away)
600g Sweet Potato
600g Beet root
Salt and Olive oil Spray

2 Tbsp Olive oil
2 Tbsp Lemon Juice
2 Tbsp Soy sauce
Salt/Pepper/Ground Sage

Green Pepper Sauce
2 Tsp Wheat flour
200 ml Beef or Veal Stock
100 ml Skim Milk
2 Tsp of canned green peppercorn

Marinate the meat in for a minimum 30 min, over night is ideal. Put the oven on 200 degrees and scrub the sweet potato and beet root well. Spray lightly with olive oil spray and salt after taste.

Before throwing the roast into the oven make sure to brown all sides of the roast in a deep pan together with some of the marinade oil. This will seal the meat so you will get a juicy and tender roast. Put the deep pan aside but do not clean as this will be the base to the sauce.

Bring out the roasting dish and cut a onion in quarters and spread the pieces in one end. This is where you place the roast so that it doesn't have direct contact with the roasting dish itself as this will make the meat over cook in the bottom. Then spread the sweet potato and beet root on the other side of the dish. Last thing is to cover the ribs/bones with aluminum foil. The bones leads the heat and will over-cook the meat next to these.

Veal is perfect pink at 60 degrees temperature. You could either make it a guess around 30-40 minute mark or get yourself a meat thermometer and get a perfect roast every time. The choice is yours. Once 60 degrees is reached take out the roast and let rest for 10 minutes wrapped in tinfoil. The temperature will continue rising to 61-62 degrees which is perfect. Turn up the oven to 225-250 degrees to get a crisp surface on the roasted vegetables and start making the green pepper sauce.

Put the deep pan that you used to seal the meat on a hot plate, add 2 tsp wheat flour to the fat and stir as it heats up. Then add the green peppercorns and pour the stock into the pan. Let simmer until reduced to half amount. Add the skim milk and whatever meat juice that has leaked from the roast. Simmer up once more. If the sauce is too thick add more milk and if too light shake another 1-2 tsp wheat flour in 50 ml of cold milk and pour into the sauce. Simmer for another 5 minutes to get rid of any "flour taste".

Cut up the roast and you are ready to enjoy...

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