Super Food Ideas - - WEEK 3 -


750g chat pota­toes 1 bunch broc­col­ini, trimmed 1 car­rot, cut into thick ba­tons 4 (150g each) beef rump steaks 80g but­ter, chopped 2 tea­spoons worces­ter­shire sauce ¼ cup salt-re­duced beef stock 1 gar­lic clove, finely chopped 2 ta­ble­spoons finely chopped fresh flat-leaf pars­ley leaves 2 ta­ble­spoons chopped fresh chives

1 Place pota­toes in a metal steamer. Place steamer in a large saucepan of sim­mer­ing wa­ter. Cook, cov­ered, for 15 min­utes or un­til al­most ten­der. Add broc­col­ini and car­rot. Cook, cov­ered, for 5 min­utes or un­til ten­der. 2 Mean­while, sea­son steaks with salt and pep­per. Melt 20g but­ter in a fry­ing pan over high heat un­til golden. Add steaks. Cook for 3 min­utes each side, for medium, or un­til cooked to your lik­ing. Trans­fer to a plate. Cover loosely with foil. Rest for 5 min­utes. 3 Add sauce, stock and gar­lic to pan over medium-high heat. Bring to the boil. Re­duce heat to low. Sim­mer for 2 min­utes. Re­move from heat. Add re­main­ing but­ter. Whisk un­til melted and sauce thick­ens slightly. Stir in pars­ley and chives. Serve steaks with sauce and veg­eta­bles. NU­TRI­TION: (per serve) 2477kj; 36.7g fat; 18.6g sat fat; 34.7g pro­tein; 27.4g carbs; 5.7g fi­bre; 127mg chol; 335mg sodium.

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