RECIPE: ROAST RIB OF BEEF WITH ROAST POTATOES, SWEET POTATOES & TOASTED SESAME GREEN BEANS.
(approx 55 grams of protein per serving)
Preheat oven to 200°C/425°F/gas 7. Put the beef joint onto a roasting tray and season with salt and pepper. Once the oven is hot, add the beef into the oven and cook at the high heat for 15 minutes. Then reduce the heat of the oven to 190°C/375°F/gas 5 and use these following guidelines:
rare – medium rare: 15 minutes per 450g weight of beef
medium: 20 minutes per 450 g weight of beef
well done: 25-30 minutes per 450g
As mentioned before, if catering for a group, try my method of slicing the beef, laying them flat on the tray and cook to the guidelines above.
Tip: If you don’t want to slice the meat, as suggested, pierce the joint with a skewer – if the beef is cold, it’s not cooked. If warm, it’s medium-rare, hot means it’s well done.
Once your joint is cooked, remove from the oven and keep fully wrapped in the foil (after emptying the juice into a pan for the gravy) – leave the joint to stand for 20 minutes. Afterwards, you are ready to serve.
I’m a fan of preboiling my the potatoes, so the fluffy edges get crispy while they roast on the oven.
You want to simmer the potatoes in a pan of boiling water for about 6 minutes. Then drain and shake (in a large sieve) until the edges start to crumble.
Tip: Sprinkle some flour over the potatoes and season with mixed herbs (dry) as you shake the edges. Place the potatoes back into the pan and add 4 teaspoons of olive oil. On a low heat, turn the potatoes gently around, until you see each potato glazed by the olive oil (there should still be flour on the potatoes which is fine).
Add the potatoes to a separate tray (to your beef) and roast in the oven for 45 minutes – or until golden – making sure you turn the potatoes over at least once during cooking.
These can be served mashed or roasted. After cutting the sweet potatoes into cubes (making sure the skin is peeled), add to boiling water. The potatoes should take no more than 20 minutes to soften enough for you to drain and mash. Use a fork to mash the potatoes in a pan. Add 1/4 cup of milk, 2 teaspoons of olive oil to the pan and continue to mix until you have a smooth mixture. If you like your sweet potato mash creamy, add more milk. You can also add some chopped parsley into the mixture to give it more taste.
Roasting the sweet potatoes is straight forward. Get a small baking tray, cover the inside with foil and brush olive oil all over the foil. Cut the sweet potatoes into wedges and place (skin down) onto the tray – season with salt, pepper and dry mixed herbs. The oven should be at 180°C/350°F/gas 4 – the potatoes should take no more than 45 to 50 minutes to roast.
TOASTED SESAME GREEN BEANS
Fry the sesame seeds in a dry pan until toasted and golden brown. Remove from the pan afterwards. Boil the green beans for about 1 minute before draining. Add olive oil to a pan or wok. Once sizzling, add the green beans, then the sesame seeds and stir. Season with salt and pepper.
Remember that any mixed coloured vegetables are a great accompaniment to beef (with their high nutrition value) – broccoli, green beans, peas, cauliflower, carrots and brussels sprouts.
Tip: Do not boil vegetables for more than 3 minutes in boiling water. You need to make sure there is some crispiness in the vegetables when you serve. To make the vegetables more exciting, why not also try adding yoghurt onto the broccoli or chestnut sauce (low fat cream & chestnut purée mixed and heated in a pan for a minute) to the sprouts.