A healthy take on com­fort food

Selwyn and Ashburton Outlook - - YOUR PLACE -

A de­li­cious, lighter and more ex­otic ver­sion of steak and mash.


1 x 600g but­ter­nut pump­kin, peeled and diced 2cm un­til you have 11⁄2 cups’ worth tea­spoon oil, for cook­ing (or use spray oil)

1 ta­ble­spoon wa­ter tea­spoon finely grated gin­ger Each week Na­dia gives you an­other easy recipe for your fam­ily and you’ll find all the in­gre­di­ents in My Food Bag. my­food­bag.co.nz

tea­spoon oil, for cook­ing (or use spray oil)

275g lean beef rump steaks (at room tem­per­a­ture, any ex­cess fat trimmed)

1 clove gar­lic, minced

11⁄2 tea­spoons sesame seeds

tea­spoon soy sauce medium pot of salted wa­ter to the boil. Line an oven tray with bak­ing pa­per. Pre­heat bar­be­cue grill or hot plate to medium (if us­ing). Pre­pare in­gre­di­ents.

1. Toss pump­kin, oil and wa­ter on pre­pared tray and sea­son. Bake for about 25 min­utes, un­til ten­der. Place in a medium bowl, add gin­ger and mash un­til smooth. Sea­son to taste and set aside, cov­ered, to keep warm.

2. While pump­kin cooks, pre­pare broc­coli salad. Grate car­rot; very thinly slice onion; mince gar­lic; cut cu­cum­ber in half length­ways and thinly slice; cut radishes in half and thinly slice. Place all in a medium bowl and set aside. Cut broc­coli into small flo­rets and dice stalk 1cm.

3. Cook broc­coli in pot of boil­ing wa­ter for about 2 min­utes. Add peas and cook for a fur­ther 1-2 min­utes, un­til bright green and ten­der. Drain, rinse un­der cold wa­ter and leave to drain well.

4. Heat oil in a medium fry-pan on medium heat. Pat beef dry, toss with gar­lic, sesame seeds and soy sauce. Cook beef for 3-4 min­utes each side for medium (de­pend­ing on thick­ness), or un­til cooked to your lik­ing. Al­ter­na­tively, cook on bar­be­cue. Set aside, cov­ered, to rest be­fore slic­ing thinly against the grain re­serv­ing any rest­ing juices.

5. Add all re­main­ing broc­coli salad in­gre­di­ents to bowl with salad veges, toss well to com­bine and sea­son to taste. Whisk to­gether all dress­ing in­gre­di­ents un­til com­bined.

To serve, share broc­coli salad be­tween plates and spoon pump­kin and gin­ger mash be­side salad. Top with sesame beef, and driz­zle over rest­ing juices (if de­sired) and dress­ing.

Sesame beef pave steaks with pump­kin and gin­ger mash.

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