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Mushroom and watercress steak
Serves: 4
Time to make: 40 mins
Hands-on time: 10 mins
Ingredients
- 200g baby carrots
- 200g baby beetroot
- spray oil
- 600g baby potatoes
- Sauce topping
- 2 teaspoons oil
- 1 small onion, finely chopped
- 1 ½ cups brown capped mushrooms, chopped
- ½ teaspoon dried mixed herbs
- 1 tablespoon wholegrain mustard
- ⅓ cup liquid salt-reduced vegetable stock
- 2 cups watercress
- 4 tablespoons reduced-fat sour cream
- 4 x 120g lean beef steaks
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Instructions
1 Preheat oven to 200°C. Place carrots and beetroot on a baking tray. Spray with oil and cook for 20-25 minutes. Place potatoes in lightly salted water. Bring to the boil and cook until tender. Drain, crush roughly and keep warm in pan.
2 While vegetables are cooking, make topping. Heat oil in a pan and cook onion and mushrooms with mixed herbs until softened. Add mustard with stock and half the watercress. Cook until watercress has wilted. Stir in sour cream and remaining watercress and heat through. Keep warm.
3 Season steak with freshly ground black pepper and cook to your liking (see tip). Serve steaks topped with sauce, potatoes and vegetables.
Variations
Make it gluten free: Use gluten-free stock and check mustard is gluten free.
HFG tip
Step by step: Cooking the perfect steak
Step 1 Bring steak to room temperature. Heat a pan or barbecue until hot.
Step 2 Spray steak with oil, then cook on a high heat. Season with pepper while one side is cooking. Cook each side to your liking, turning once with tongs.
Step 3 Turn steak on its side to seal sides.
Cooking guidelines (for a steak 4cm in thickness):
- For a rare steak, cook each side for 1 1/2 minutes
- For a medium steak, cook each side for 2 1/2–3 minutes
Once cooked, rest steak for 5 minutes before serving so juices are reabsorbed.
Nutrition Info (per serve)
-
Calories 397cal
-
Kilojoules 1660kJ
-
Protein 36g
-
Total fat 14g
-
–Saturated fat 5g
-
Carbohydrates 30g
-
–Sugars 8g
-
Dietary fibre 6g
-
Sodium 310mg
-
Calcium 80mg
-
Iron 5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
