Tomato, Potato & Beef Brisket

Name: Tomato, Potato & Beef Brisket
Cook time: 20 min
Total time: 20 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Medium

LEVEL

#blood_building

#protein

#iron

#chinese

A hearty one-pot iron dish — beef brisket with tomato and potato, deeply satisfying with rice.

MumEat recipe

✨

Nutritional Highlights

🍊

84%

DAILY RDI

Vitamin C

71.6mg

⚡

80%

DAILY RDI

Zinc

8.8mg

💪

58%

DAILY RDI

Protein

41.1g

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Tomato beef brisket is a popular braise that satisfies cravings while boosting iron.

🔬 Modern Science

Brisket gives heme iron and protein; tomato's vitamin C aids absorption; using potato as part-staple instead of refined rice helps sugar control.

⚠️Moderate evidence

🍳

Instructions

3 steps

Cube brisket, blanch in cold water.

Fry tomato to pulp, add beef, water, simmer 60 min.

Add potato, simmer 20 min and reduce, season.

💡土豆后放避免煮散；少糖少酱更控糖。

🌿

Full Nutrition Breakdown

🩸Iron

26%(6.9mg)

🍊Vitamin C

84%(71.6mg)

🦴Calcium

5%(52.5mg)

Zinc

80%(8.8mg)

Folate

12%(70.6µg)

Vitamin D

3%(0.4µg)

Protein

58%(41.1g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2023》.

动物性铁源配维C食材吸收率最高；粗粮薯类替代部分精制主食。

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