Italian · dinner

Tagliata di Manzo with Rocket and Cherry Tomatoes

Tagliata di Manzo with Rocket and Cherry Tomatoes — from GialloZafferano's cooking video Watch how it’s made · 3:24

Video by GialloZafferano on YouTube · Open on YouTube

75 minServes 4436 kcal a serve
  • Low carb (1.3 g net carbs) but not keto: 58% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Simple grilled beef on a salad: one serve gives about 40 g of protein and is rich in zinc, vitamin B12 and selenium, with no added sugar and only a drizzle of olive oil.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 6

Method

Tap a time to watch that step in the video.

  1. Take the beef out of the fridge at least 1 hour before cooking so it comes to room temperature. Cut it into 4 thick pieces, about 4 cm each. 0:23
  2. Heat a ridged grill pan until very hot, add two pieces at a time and lower the heat to medium-high. Cook about 3 minutes, then turn and cook 3–4 minutes more, until the centre reaches 52–54°C for medium-rare. 0:49
  3. Rest the steaks on a board for 1 minute, then cut across into slices with a very sharp knife. 1:30
  4. Lay the sliced beef on a bed of rocket, add the cherry tomatoes (some halved, some whole), season with salt flakes and pepper and finish with a drizzle of raw extra virgin olive oil. 2:07

Tip. Time includes 1 hour for the meat to come to room temperature. Cook a little longer if you prefer it less pink. Shaved parmesan or a little balsamic are popular extras.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy436 kcal1,820 kJ
Protein41 g83% of a day
Fibre0.8 g3% of a day
Carbohydrate2.1 g1.3 g net · 1.2 g sugars1% of a day
Fat28 g9.4 g saturated36% of a day
Sodium480 mg21% of a day

Where the energy comes from one serve

  • Net carbs 1%
  • Protein 39%
  • Fat 60%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High94%

2.2 µg a serve, mostly from entrecôte (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High82%

45 µg a serve, mostly from entrecôte (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High74%

8.1 mg a serve, mostly from entrecôte (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High55%

0.9 mg a serve, mostly from entrecôte (96%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K High30%

36 µg a serve, mostly from rocket (76%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Iron Source18%

3.2 mg a serve, mostly from entrecôte (84%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium Source14%

660 mg a serve, mostly from entrecôte (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source12%

51 mg a serve, mostly from entrecôte (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E Source12%

1.8 mg a serve, mostly from virgin olive oil (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Omega-3 Source11%

0.2 g a serve, mostly from entrecôte (44%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Folate Source10%

42 µg a serve, mostly from rocket (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Show the other 4
Vitamin C8%

7.2 mg a serve, mostly from rocket (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium5%

71 mg a serve, mostly from rocket (56%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A4%

40 µg a serve, mostly from rocket (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.1 µg a serve, mostly from entrecôte (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

You might also like

Browse all 953 recipes

Recipe and video by GialloZafferano; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.