Description: Easy and quick to prepare. Can be served as canapé or finger food for parties, appetizers, side dishes, or main.
Serves: 12 pieces
Cooking time: 10 minutes

Ingredients

• Beef mince meat (10%) – cut into one bite-size, 200g
• Garlic – chopped in small pieces, 2 cloves
• Salt – 2 dashes
• Ground black Pepper – 3 dashes
• Unsalted butter – 10g
• Parsley – chopped, 1 teaspoon

Method

1. After cutting the minced meat into bite-size, shape them a bit (no need to mix) and season them with salt and black pepper.
2. In a non-stick frying pan, fry the garlic with 5g of butter over low heat. Put it aside.
3. Fry the steak bites with 5g of butter over medium heat. When the bottom becomes brown, turn them over using a tong or a spatula.
4. Place them on a plate, and add garlic chips on top.
To serve: sprinkle parsley

Nutritional Values Per Serving

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fat	Zinc	Vitamin B12	Phosphorus
118.8	14.4g	6.0g	0.8g	0.1g	0g	0.4g	3.4g	3.4mg	1.5μg	136.0mg
5.9%	28.9%	8.5%	0.3%	0.24%	0%	6.2%	16.8%	49.0%	99.6%	24.7%

Nutritional Tips

Meat is generally rich in protein, vitamin Bs (especially B3 and B12), iron, zinc and phosphorus. More than half of the iron in our body can be found in the red blood cells as haemoglobin and it carries oxygen around our body.

There are two types of irons, one is haem iron and the other is non-haem. Haem is derived primarily from meat or meat products (haemoglobin and myoglobin) and it is absorbed better than non-haem iron from plant sources such as pulses, beans or fruits. In the UK, cereal products, bread, and wheat flour are fortified with iron by law (Geissler and Powers, 2012, 12th edition Human Nutrition).

The average absorption of iron from meat may be approximately 20-25%. Inorganic iron can be much lower and it is absorbed only when it is as Fe2+ (reduced form). Reducing agents such as ascorbic acids (e.g. lemon), malic acids (e.g. apple), lactic acids (e.g. yoghurt) or tartaric acids (e.g. grapes) and alcohol will help to increase absorption. On the other hand, dietary fibre, egg yolk protein, legume protein, phytate and tannins may have adverse effects (Department of Health, 2012, Dietary Reference Values for Food Energy and Nutrients for the United Kingdom). So it is important what you eat with non-haem iron because its absorption is less efficient and can be affected by consuming certain dietary elements.