Healthy Steak ‘n’ Onions on Mash
SERVES 1
INGREDIENTS
3 garlic cloves, skin on 170g cauliflower florets
Himalayan salt and freshly ground black pepper
1 tsp finely chopped thyme leaves
Pinch of nutmeg
Pinch of cumin
70g red onion, thinly sliced
2 tbsp low-sodium tamari
100g piece of lean beef, like fillet or rump
1 tsp thyme leaves
METHOD
1
Preheat the oven to 220C and place the garlic cloves on a piece of foil and wrap like a parcel. Place the garlic in the oven and roast for 20 minutes, or until the garlic is soft. 2
Remove from the oven and set aside.
Place the cauliflower florets in a pot with just enough water to cover and season with 1 tsp salt. Bring the water to the boil, then reduce the heat until the water is rapidly simmering. Cook the cauliflower for 12-15
3 minutes, or until very tender.
Drain the water from the cauliflower and mash by placing into a small powerful blender along with the flesh squeezed from the garlic cloves. Season with salt and pepper and add the rosemary leaves along with the nutmeg and cumin. Blend until very smooth. Place some foil over the mash to keep it warm while you 4 prepare the remaining ingredients.
Heat a heavy-based frying pan over medium-hot temperature and when there is a light haze coming off the pan, add the onions and 1 tbsp tamari. Cook the onions for 3-5 minutes, stirring frequently, until the onions are soft and tender. Remove from the 5 pan and set aside.
With the pan back over medium-high heat, wait for the light haze to come off the pan again and then add the steak. Season with salt and pepper and cook for 1 minute, before flipping and cooking on the other side for 1 minute. Remove the steak from the pan, and 6 allow it to rest with the onions under a little foil. Add 1 more tbsp tamari to the pan together with 3 tbsp of water and create a little gravy in the pan, swirling and stirring with a wooden spoon to pick up any flavours that may have cooked on to the bottom of the pan. Toss in a few sprigs of thyme leaves and season 7 with a little salt and pepper.
Serve the cauliflower mash topped with the steak and scattered with the cooked onions. Finish with a drizzle of pan gravy.
TIP If raw garlic isn’t your thing, roasted garlic will be your best friend! When garlic is roasted in a hot oven, whole in its skin, the flavour mellows and sweetens making it a wonderful addition to soups, dressings and dishes like cauliflower mash.