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Cookbook

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RED MEAT (Beef)

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Cookbook

RED MEAT - BEEF



Contents:

Introduction

Beef Stock

Picanha Salad

London Broil

Swedish Meatballs

Spicy Beef Jerky - oven made

Sirloin Burgers

Italian Beef Stew

Asian Beef Salad

The Perfect Steak

Easy Beef Soup

4

6

7

8

9

10

11

12

13

14

15

Minestrone Beef Soup

Stir Fried Beef with Oyster Sauce

Hungarian Goulash

Beef Veggie Mix

Spicy Beef Salad

Stuffed Zucchini

Beef with Carrots

Carrot Rice with Beef Strips

Salsa Grilled Steak

Italian Arugula Salad

Shallot Steak

16

17

18

19

20

21

22

23

24

25

26

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When creating the recipes in this cookbook the main goal was to keep things as simple as possible. Many meals you can cook with just a few ingredients. Also I tried to use the same ingredients in different combinations for different recipes, so you don’t have to stock up on a special spice which you use once and then never again (I have seen this a lot in other cookbooks). The instructions how to cook a meal are very easy to follow. I did not use any foreign or secret language which 3* master chefs might use when they talk to each other. Everything is put in simple words with clear directions. Also measurements are done in an easy to follow way. For example my recipes do not ask for 15ml or ½ ounce of fresh lemon juice. Instead we use ½ lemon, juiced. This cookbook uses measurements which we are all familiar with: cups, teaspoons, tablespoons, dash or it calls for ½ onion (diced), rather than ½-¾ cup of diced onion. All recipes include nutritional information, such as calories, protein, carbohydrates and fat. In addition recipes show nutritional data for the nutrients which are important during pregnancy. These are iron, calcium, folate, vitamin C and vitamin A. It also shows Retinol (which should be low), whereas the all over all vitamin A content can be high since most of it comes from beta carotene. Most recipes make 2 or 4 servings, some even more. However, the nutritional information displayed is always per one serving! To put it all together: Whether you are a trained chef or someone who has never done any more than boiling an egg, these simple to follow recipes will make your life so much easier. Integrate these recipes into your daily diet, add some veggies to each meal, follow the outlined meal plan of this program and exercise of course! If you do all this, chances are high that you have a healthy pregnancy, get all nutrients your body needs and that your growing baby develops just fine.

Introduction

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RED MEAT - BEEF



Protein–Carbs and Protein–Fat meals All of the recipes in this cookbook contain protein. Some recipes contain more fat, others more carbohydrates. Most recipes you can turn into a protein-carbs meal OR a protein-fat meal. For an example, let’s have a look at the recipe on page 8 (London Broil): If you are aiming for a Protein-Carbohydrates combination for your lunch, just add some yam or sweet potato as a side. If your goal is a dinner with a Protein-Fat combination, add a large green salad, drizzled with olive oil and balsamic vinegar.

Always go organic Do your self a favor and ensure to always use high quality protein from organic, grass-fed beef. These animals are on a natural diet without grain, free of hormones and antibiotics and they will pass the best of their nutrient-rich diet on to you. Here is a link to a company which produces organic, grass-fed cattle. Although these animals take a bit longer to develop, the farmers ban the use of hormones and antibiotics.

How to marinate Marinating meat is the best way to tenderize and add flavor to it. The easiest way to marinate is by using resealable plastic bags. Place the meat into the bag and pour the marinade over it. Lay the bag on a flat surface and squeeze as much air out of it as you can. Then seal it. This ensures that the marinade is where it belongs, around the meat, and not somewhere else in the bag. Refrigerate for the indicated time, turning the bag once after half time.

How to grill Grilled meat needs very little added fat, so it is a very healthy way to cook. The best way to grill is with an outdoor charcoal grill. However, that’s not always an option for several reasons. A great alternative to that are the George Foreman grills. They come in different sizes, they grill smokeless, create no mess when grilling and are easy to clean. They have grills for indoor and outdoor use and with nonstick, interchangeable grill plates (by the way, the same website also sells high quality blenders and food processors). Another option for grilling is using the broiler option of your oven (it’s like grilling upside down), though you have to watch the meat carefully to avoid under- or overcooking. If you have proper ventilation, you also can grill on the stove, using a grill pan.

Cookbook

RED MEAT - BEEF



Beef Stock Some recipes ask for homemade Beef Stock. While it is easy to buy beef stock, it is also very easy to make your own. When you make your own beef stock you can assure that you use only organic and fresh ingredients. The ready made stock or broth often has preservatives and MSG in it. Here is the recipe:

INGREDIENTS • 2 pounds (910 grams) Roast Beef Bones,

sawed into 2-inch pieces • 3 stalks Celery, chopped • 2 stalks Leek, chopped • 2 Onions, chopped • 8 cloves Garlic, whole • 2 Carrots, chopped • 8 Bay Leaves • 8 Peppercorns • 2 teaspoons dried Thyme • 3 sprigs fresh Parsley • 3 quarts (3 liters) of water

- makes 2 quarts (2 liters) of beef stock -

Directions 1) Preheat oven to 400° F (200° C). Place the bones and all vegetable on a

roasting pan and roast for ½ hour.

2) Remove bones and vegetable from the oven and place in a large pot. Add all other ingredients and bring to a boil. Reduce heat and bring to a bear simmer. Skim fat from the surface.

3) Simmer for 2-3 hours, skimming fat from the surface as necessary.

4) Season with salt and pepper, then pass the stock through a fine sieve and allow to cool.

5) Once cooled, pour stock into several smaller plastic containers. You can keep stock in the refrigerator for up to 4 days and in the freezer for months.

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PICANHA SALAD

INGREDIENTS • ½ pound (225 grams) Top Sirloin Cap

(with the fat) • Rock Salt • 4 cups Kale, chopped • 2 hard boiled Eggs, cut into quarters • 2 tablespoons Balsamic Vinegar • 1 teaspoon Olive Oil • Salt and freshly ground Black Pepper

- makes 2 servings -

Directions 1) Leaving the fat layer on, cut the meat into 2 steaks. Cut small slits into the

fat layer at 1 inch intervals. Gently massage steaks with the rock salt.

2) Cook steaks on a lightly greased grill on medium-high heat for about 4-5 minutes per side until done. Set aside for 10 minutes.

3) Heat a skillet add the olive oil and stir fry the kale for 2 minutes. Arrange on plates.

4) Carefully cut the fat layer off the steaks and throw away the fat. Cut the meat into thin slices and place onto the plates with the kale. Drizzle the balsamic vinegar over it, season with salt and pepper and garnish with the egg quarters.

Calories: 406 Protein: 34 g

Carbohydrates: 17 g Fat: 18 g

Iron: 5mg Calcium: 237mg

Folate: 73mcg Vitamin C: 161mg

Vitamin A: 20897 IU (84mcg from Retinol)

RED MEAT - BEEF

Note: most carbohydrates in this recipe come from the low-GI ‘All you can eat Vegetables’. They do not count. This is a Protein / Fat recipe.


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LONDON BROIL

INGREDIENTS for the marinade • 2 tablespoons Extra Virgin Olive Oil • 2 tablespoons Soy Sauce • 1 tablespoon Worcestershire Sauce • 1 clove Garlic, minced • 1 teaspoon Rosemary • ½ teaspoon Oregano • ¼ teaspoon freshly ground Pepper • 4 Flank Steaks, 5 ounce each (about 140 grams) • Salt and Pepper


Directions 1) In a bowl mix all ingredients for the marinade together.

2) Score both sides of the steaks, diamond cut. Place the steaks into a

resealable plastic bag and pour the marinade over it. Force all the air out of the bag and seal it. Marinade overnight in the refrigerator.

3) Lightly grease the grill rack and preheat to medium-high heat.

4) Place the steaks on the grill and cook for about 7 minutes per side until done. Let sit for a few minutes. Thinly slice the meat, always cutting across the grain.






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SWEDISH MEATBALLS

INGREDIENTS • 2 pound lean Ground Beef • 1 Onion, diced • 2 cloves Garlic, minced • 1 Egg • ¼ cup Oat Bran • ½ cup Milk • ½ cup Parsley, finely chopped • 1 tablespoon Worcestershire Sauce • 1 teaspoon Sea Salt • ½ teaspoon Black Pepper • ½ teaspoon Oregano • ¼ teaspoon Allspice • ¼ teaspoon Nutmeg • 1 teaspoon Kerrygold Irish Butter, melted


Directions 1) Mix all ingredients together in a large bowl. Cover the bowl with kitchen

wrap and refrigerate for 3 hours.

2) Preheat oven to 350° F (125° C).

3) Shape beef-mix into 1 inch balls. Place meatballs on a lightly greased baking sheet and bake for about 30 minutes or until done.






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SPICY BEEF JERKY - OVEN MADE

INGREDIENTS • 2 pound Beef, Top Round • 1 Onion, diced • 6 cloves Garlic, diced • 1 teaspoon Sea Salt • 2 teaspoons freshly ground Black Pepper • 4 tablespoons Soy Sauce • ½ teaspoon Honey • 3 teaspoons Chili Powder


Directions 1) Slightly freeze the meat and then cut it into 1/2 inch thin stripes. Place the beef

stripes and all other ingredients in a large bowl and mix well.

2) Cover with foil and refrigerate for 24 hours (mix it again after half time).

3) Place beef stripes on a rack and put into oven. To destroy bacteria, heat until internal meat temperature has reached 160° F (71° C). Use a meat thermometer!

4) Lower temperature to 140° F (60° C) and maintain that temperature for 6 hours. In the beginning, leave the oven door an inch open to let moist evaporate. Flip stripes once after 3 hours. The meat should be completely dried out after six hours - if not, bake it more.

5) Store in the refrigerator in an airtight mason jar. Calories: 172

Protein: 27 g Carbohydrates: 3 g

Fat: 5 g Iron: 3mg

Calcium: 37mg Folate: 20mcg

Vitamin C: 2mg Vitamin A: 280 IU

(0mcg from Retinol)

RED MEAT - BEEF


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SIRLOIN BURGERS

INGREDIENTS for the burger patties • 1 pound (450 grams) Ground Sirloin • 2 tablespoons Oat Bran • 1 tablespoon Worcestershire Sauce • 1 tablespoon Soy Sauce • ¾ Onion, minced • 2 cloves Garlic, minced • 1 teaspoon Oregano • ½ teaspoon Salt • 1 teaspoon Black Pepper • 1 Egg • 1 tablespoon Olive Oil for the burger garnish • ¼ Onion, sliced into rings • 1 Tomato, sliced • 4 large, green Salad Leaves • 4 Burger Buns, 100% whole wheat

Directions 1) In a large bowl mix all ingredients for the burger patties together.

Refrigerate for 3 hours.

2) Preheat Grill. Form burgers into 4 large patties. Grill for about 4 minutes per side or until done.

3) Place the patty in the bun and garnish with salad, tomato and the onion rings.

Tip: Put some veggies on the grill in the same time and eat as a side dish.






RED MEAT - BEEF

- makes 4 servings (4 burgers) -


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ITALIAN BEEF STEW

INGREDIENTS • 12 ounce (340 grams) Top Round Beef • 1 Onion, diced • 2 cloves Garlic, minced • 2 stalks Celery, chopped • 2 Carrots, chopped • 1 purple Eggplant, chopped • 8 crushed San Marzano Tomatoes • 1 cup black Olives, chopped • ½ teaspoon Paprika powder • 1 tablespoon fresh Basil, chopped • 1 teaspoon fresh Oregano, chopped • 1 teaspoon fresh Thyme, chopped • 1 sprig Rosemary • 2 tablespoons Olive Oil • Salt and Pepper


Directions 1) Heat a large sauce pan, add the olive oil and cook the onion until golden.

Add the garlic.

2) Add all other ingredients, except the olives and bring to a boil. Reduce heat and simmer for 30-40 minutes. Add water if needed.

3) Last add the chopped olives, stir. Taste with salt and freshly ground pepper.






RED MEAT - BEEF



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ASIAN BEEF SALAD INGREDIENTS • 12 ounces (340 grams) lean Beef Top Round steak • ½ teaspoon Chili Flakes for the salad • 1 medium Cucumber, sliced • 1 cup Cherry Tomatoes • 1 cup Watercress, chopped • 1 head green leaf Lettuce, shredded • 1 Avocado, diced • ½ cup Cilantro Leaves (fresh Coriander), chopped • 2 tablespoons fresh Mint, chopped for the dressing • ½ teaspoon Chili Flakes • 1 Onion, thinly sliced • 1 clove Garlic, minced • 2 Limes, juiced • 2 tablespoons Fish Sauce • 2 tablespoons Olive Oil • 1 pinch Stevia

Directions 1) Rub the dried chili flakes all over the steak. Grill the meat on medium-high

heat for 7 minutes on each side, or until done.

2) Let the steak sit on a plate for 10 minutes, allowing the juices to distribute. Cut steak into thin slices.

3) In a large bowl combine all ingredients for the dressing. Add the beef slices and any remaining juices on the plate to the bowl with the dressing. Stir.

4) In a large salad bowl, combine all ingredients for the salad. Pour the dressing with the steak slices over it.






RED MEAT - BEEF




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THE PERFECT STEAK

INGREDIENTS • 2 Tenderloins, 5 ounce each (145 grams) • 4 cloves Garlic, minced • 1 tablespoon Olive Oil • Salt and Pepper


Directions 1) Rub the steaks with the olive oil, garlic, salt and freshly ground pepper.

Refrigerate for ½ hour.

2) Remove steaks from refrigerator and let them warm up to room temperature.

3) Preheat grill to medium-high heat. Cook steaks for 7 minutes per side or until done. Season with freshly ground pepper.

Tip: Put some veggies on the grill in the same time and eat as a side dish.






RED MEAT - BEEF


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EASY BEEF SOUP

INGREDIENTS • 1 ½ pound (680 g) Round Beef, cut into cubes • 8 cups Beef stock (homemade) • 2 Onion, chopped • 2 Leek, chopped • 2 Carrots, chopped • 3 Bay Leaves • Salt and pepper


Directions 1) In a large pot, bring beef stock to boil over medium heat.

2) Add carrots, onions and leek. Cook for 15 minutes on high heat. Remove

vegetables from the pot; set aside.

3) Add the beef cubes to the pot with the beef stock. Over low heat, simmer for 1 ½ hours. Occasionally skim fat off.

4) Add vegetables back to the pot and simmer for 30 minutes. Add bay leaves, salt and pepper to season and cook for another 10 minutes.






RED MEAT - BEEF



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MINESTRONE BEEF SOUP

INGREDIENTS • 1 ½ pound (680 g) lean Ground Beef • 8 cups Beef stock (homemade) • 1 Onion, diced • 2 Carrots, chopped • 2 stalks Celery, chopped • 1 medium Zucchini, diced • 5 Tomatoes, diced • 1 cup Red Kidney Beans • 2 cloves Garlic, minced • 1 cup Tomato Sauce • 2 tablespoons Olive oil • ½ teaspoon Oregano • 1 teaspoon dried Parsley Flakes • 1 teaspoon Paprika • 1/3 cup Fusilli Pasta • Salt and pepper


Directions 1) In a large skillet, brown meat over medium heat. Remove and set aside.

2) Add onion to the same skillet and cook until golden, then add the garlic.

Add carrots, celery, zucchini, and tomato. Stir fry for a few minutes.

3) In a large pot, bring beef stock to boil over high heat. Add meat and all other ingredients, except the pasta. Bring to a boil, then lower heat and simmer for 45 minutes.

4) Add pasta and continue to cook for another 15 minutes.






RED MEAT - BEEF


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STIR FRIED BEEF WITH OYSTER SAUCE

INGREDIENTS for the marinade • 3 tablespoons Oyster Sauce • 1 tablespoon Soy Sauce • 2 cloves Garlic, crushed • 1 teaspoon ground Black Pepper

for the stir-fry • 1 pound (450 grams) Rump Steak, thinly sliced • 1 cup Beef Stock (homemade) • ½ pound (225 grams) Green Asparagus • 1 clove Garlic, crushed • 1 tablespoon Palm Oil • 1 tablespoon Soy Sauce


Directions 1) Combine all ingredients for the marinade in a bowl. Add the beef, cover

and refrigerate for 1 hour.

2) Heat oil in a skillet or wok. Add asparagus and stir fry for 3 to 5 minutes on high heat. Place asparagus in a serving dish; set aside.

3) Use the same skillet or wok to stir fry garlic, then add the beef with all the marinade sauce. Stir fry on medium heat until the meat has browned.

4) Add beef stock and soy sauce and cook for 10 minutes. Stir frequently. Don't let it get dry – add water, if needed.

5) Pour the beef stir fry with over the asparagus.






RED MEAT - BEEF



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HUNGARIAN GOULASH

INGREDIENTS • 2 pounds (900 grams) Flank Steak

cut into bite-size cubes • 3 Onions, sliced • 4 Carrots, cut into bite-size cubes • 3 tablespoons Sweet Paprika • 2 tablespoons Salt • 1 teaspoon Pepper • 1 cup Tomato Paste • 4 cups Beef Stock (homemade) • 2 cloves Garlic, minced • 2 tablespoons Palm Oil • 1 tablespoon Chili Powder


Directions 1) Heat oil in a large pot over medium heat. Add onion and cook until soft.

2) Add beef, sweet paprika, chili powder, salt and pepper. Stir and cook until

beef is slightly brown.

3) Add beef stock, tomato paste and garlic. Simmer on low heat for 1 hour.

4) Add carrots and simmer for another 1-2 hours or until beef is very tender. Add more water or beef stock, if needed.






RED MEAT - BEEF


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BEEF VEGGIE MIX

INGREDIENTS for the marinade • 1 Lemon, juiced • 1 tablespoon Soy sauce • 1 clove Garlic • 2 tablespoons Rosemary • 4 Tenderloin Steaks, 3 ½ ounce (100 grams) each

for the vegetable • 1 Red onion, roughly chopped • 1 Onion, roughly chopped • 4 Plum Tomatoes • 1 yellow Bell Pepper, chopped • 2 medium Zucchini, thickly sliced • 9 ounce (250 grams) Champignon Mushrooms • 2 tablespoons Olive Oil • 3 tablespoons fresh Basil • 1 tablespoon Balsamic Vinegar • Salt and pepper

Directions 1) Combine all the ingredients for the marinade in a bowl. Place the steak

into a resealable plastic bag, add the marinade, remove air and seal. Refrigerate for 3 hours.

2) Place all vegetables onto a baking sheet and drizzle olive oil over it. Bake in the oven on 350° F (175° C) for 20 minutes or until veggies are tender.

3) Grill steaks on medium-high heat for 7 minutes per side or until done.

4) Serve steaks with the veggie mix and garnish with fresh basil.






RED MEAT - BEEF




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SPICY BEEF SALAD

INGREDIENTS • 1 pound (450 grams) lean Beef Top Round Steaks • ¼ cup Shallots, thinly sliced • ¼ cup Scallions, chopped • ¼ cup Cilantro Leaves (fresh Coriander), chopped • 10 Mint leaves • 1 tablespoon Chili Powder • 1 tablespoon Roasted rice powder • 2 tablespoons Fish Sauce • 2 Lime, juiced


Directions 1) Grill the steaks 7 minutes per side or until done. Allow to cool down. Cut

into thin strips

2) In a bowl mix the meat strips with the rest of the ingredients.






RED MEAT - BEEF


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STUFFED ZUCCHINI

INGREDIENTS • 1 pound (450 grams) lean Ground Beef • 4 medium Zucchini • 1 Onion, diced • 1 clove Garlic, minced • 2 Tomato, diced • 1 cup Tomato Paste • 1 cup Quinoa , cooked • 1 tablespoon Olive Oil • 1 teaspoon Ground Cumin • 1 tablespoon fresh Parsley, chopped • Salt and pepper


Directions 1) Cut each zucchini in half crosswise. Scoop out pulp, leaving ¼ of the pulp in

it. Leave the bottom closed of each half.

2) Heat olive oil in a skillet over medium-high heat. Add onion, stir fry until golden. Add garlic and cook for another 2 minutes.

3) Add beef and cumin, cook for 5 minutes or until beef is just done. Add tomato, tomato paste and quinoa. Cook for 3 minutes. Remove from heat and stir in parsley. Season with salt and pepper.

4) Stuff zucchini halves with the mixture. Place in a baking dish, cover and bake in the oven at 350° F (175° C) for 30 minutes.






RED MEAT - BEEF


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BEEF WITH CARROTS

INGREDIENTS for the marinade • 1 pound (450 grams) Top Round Beef,

cut into strips • 4 tablespoons Soy Sauce • 4 tablespoons Tomato Paste • ½ cup Beef Stock (homemade) • 1 clove Garlic, minced • 7 Carrots, thinly sliced • 6 stalks Cilantro Leaves (fresh Coriander), minced • 1 cup yellow, sweet Corn • 2 tablespoons Coconut Oil • Salt and Pepper


Directions 1) Combine all ingredients for the marinade and refrigerate for ½ hour.

2) Let the marinade drip off the meat and collect the sauce in a bowl.

3) Heat the oil in a large skillet, add the beef and cook until meat is slightly

brown. Add the carrots and cook for another 3 minutes. Add Cilantro, corn and the collected marinade sauce, stir and cook for another 10 minutes.

4) Season with salt and freshly ground pepper.






RED MEAT - BEEF


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CARROT RICE WITH BEEF STRIPS

INGREDIENTS for the rice • 1 cup Brown Rice, uncooked • 2 cups Beef Stock (homemade) • 7 carrots, thinly sliced • 1 Chili, minced • 1 Onion, diced • ½ cup Black Currants • 1 cup Chicken Stock (homemade) • 1 pinch Cumin • 1 tablespoon Olive Oil • Salt and Pepper for the beef strips • ½ pound (225 grams) Top Round Beef,

cut into strips • Cayenne Pepper, ground • Sea Salt

Directions 1) Boil the rice in 2 cups of chicken stock until soft.

2) In a large skillet brown the onion and chili. Add the carrots and cook on

medium heat for 5 minutes. Add the rest of the chicken stock and let simmer for another 10 minutes.

3) Add the rice and the black currants to the carrots. Mix well and season with cumin, salt and pepper.

4) On a lightly greased grill, cook the beef strips from both sides until done. Season with cayenne peeper and sea salt.

5) Spoon rice onto plates and top with the beef strips.






RED MEAT - BEEF



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SALSA GRILLED STEAK

INGREDIENTS for the marinade • 2 Tenderloins, 4 ounce each (110 grams) • 2 tablespoons Olive Oil • 2 tablespoons Balsamic Vinegar • 1 teaspoon fresh Basil, chopped • 1 teaspoon fresh Oregano, chopped • 1 clove Garlic, minced • Salt and Pepper for the salsa • 1 Tomato, finely diced • ½ Red Onion, finely diced • 1 tablespoon fresh Basil, chopped • 2 tablespoons Cilantro Leaves (fresh Coriander),

chopped • 1 Lime, juiced • Salt and Pepper


Directions 1) In a resealable plastic bag, combine all ingredients for the marinade, add

the steaks and refrigerate for 3 hours.

2) In a bowl, combine all ingredients for the salsa and mix well. Refrigerate for 3 hours.

3) Grill steaks for 7 minutes per side or until done. Set aside for 10 minutes.

4) Cut steak into strips and top with the salsa.






RED MEAT - BEEF


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ITALIAN ARUGULA SALAD

INGREDIENTS for the salad dressing • 2 tablespoons Olive Oil • ½ Lemon, juiced • 1 clove Garlic, minced • 1 tablespoon fresh Oregano, chopped • 1 tablespoon fresh Parsley, chopped • Salt and Pepper • 2 Tenderloins, 4 ounce each (110 grams) • 4 cups Rocket (arugula)


Directions 1) Preheat grill to medium-high heat. Rub the steaks with salt and freshly

ground pepper. Cook steaks for 7 minutes per side or until done. Set aside.

2) In a bowl combine all ingredients for the salad dressing. Mix well.

3) Cut the steaks into thin strips. Arrange the rocket on plates, top with the steak strips and drizzle the salad dressing over it.






RED MEAT - BEEF


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SHALLOT STEAK

INGREDIENTS • 2 Tenderloins, 4 ounce each (110 grams) • 4 Shallots, thinly sliced • 1 tablespoon Balsamic Vinegar • 1 tablespoon Parsley, chopped • 4 tablespoons Beef Stock (homemade) • 1 tablespoon Olive Oil • 1 tablespoon Kerrygold Irish Butter


Directions 1) Season steaks with salt and pepper. Heat oil in a skillet to medium-high

heat. Add the steaks and cook for 7 minutes on each side or until done. Remove steaks from skillet and set aside.

2) Heat the same skillet to medium heat, add the butter, shallots and season with salt and pepper. Stir fry for 4 minutes until shallots are soft.

3) Add the vinegar, cook until it has evaporated. Add the beef stock and cook until liquid has reduced to half. Remove from heat and stir in the parsley.

4) Cut the steaks into thin slices and pour the warm shallot sauce over it.






RED MEAT - BEEF

red meat - pregnancy diet exercise · meat into thin slices and place onto the plates with the...

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