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Roast Bolar with Homemade Spice Rub
We can’t think of a better family Sunday lunch or dinner than roast beef with all the trimmings -Yorkshire puddings, rich gravy and crispy roast potatoes.
Prep: 30 mins
Cook: 40 mins
Serves 6
Excellent source of iron
Low Sodium
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IngredientsBeef
Spice mix
Crispy roast potatoes
To serve
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Method |
Nutrition Information Per Serving*
Serving size: 475g| Energy kJ (kcal) | 2588 (618) |
| Protein (g) | 46.6 |
| Fat (g) | 30.2 |
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Saturated (g)
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7.6 |
| Carbohydrate (g) | 39.1 |
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Sugars (g)
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0.9 |
| Sodium (mg) | 123 |
| Iron (mg) | 7.6 |
| Zinc (mg) | 11.4 |
| Vitamin B12 (ug) | 5.2 |
| Vitamin D (ug) | 0.039 |
| Selenium (ug) | 9.8 |
- Baste beef with meat juices once during roasting to keep succulent.
- Use your favourite seasoning blend to add extra flavour to the beef roast or use some dukkah which you have mixed with a little oil to make a paste.
- Yorkshire Puddings: Sift 1 cup flour and 1/2 teaspoon salt in a mixing jug and make a well in the centre. Add 2 eggs and lightly beat together, then gradually beat in 1/2 cup milk and 2 tablespoons cold water until a smooth batter is formed. Cover and set aside for at least 15 minutes. Place a 6-hole muffin tin in the oven to heat for 5 minutes then add a teaspoon of beef cooking fat to each hole and heat until fat is hot and smoking. Quickly pour the batter into the muffin holes and cook for 15-20 minutes until golden and well risen.
- Beef is a winner all round - tasty, versatile and packed full of iron, zinc and protein for growing bodies.
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BEEF + LAMB NEW ZEALANDPO BOX 33 648TAKAPUNA, AUCKLAND, NEW ZEALAND
FREEPHONE
0800 733 466enquiries@beeflambnz.co.nz   
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Beef
Combine all the spice mix ingredients together in a small bowl. Rub over the beef roast and place on a wire tray on a baking dish. Reduce the oven temperature to 200°C and place in the oven to roast for 40-45 minutes for medium-rare beef.Remove beef from the oven and place on a warmed plate, cover loosely with foil and a clean tea towel and leave to rest.
Crispy roast potatoes
Place potatoes in a saucepan of salted water and bring to the boil. Reduce the heat and allow to simmer for 5-8 minutes, just so they are slightly soft around the edges. Drain and place saucepan back over the heat. Shake saucepan to dry off potatoes. Score the surface of each with a fork to scruff them up.Place oil and butter into a roasting dish and place in oven to heat. Add potatoes, tossing well so that every surface is covered. Roast for 45 minutes at least until thoroughly golden and crisp. Sprinkle with a little salt before serving.
To serve
Serve slices of beef with the potatoes, peas, gravy and Yorkshire puddings if you wish (see tips).