GOOD FOR YOU BECAUSE ... steak has a good source of proteins which aids muscle development and tissue repair.
Serves 4
Ingredients
5 potatoes (you may not have to peel them - see instruction 1 in method)
4 tablespoons garlic granules
2 tablespoons butter (for mashed potatoes)
1/4 pint milk (for mashed potatoes)
Bunch spring onions washed and chopped
2 sirloin steaks each cut into two pieces - around 200g and 2 cm thick
4 tablespoons coarse ground black pepper
2 tablespoons salt (for the sirloin steak)
2 tablespoons salt (for the potatoes)
4 tablespoons peanut oil (for the skillet)
2 tablespoons butter (for the skillet)
1 red onion peeled and dice
Drizzle olive oil
2 tablespoons butter
2 tablespoons black pepper
1/4 teaspoon salt
2 tablespoons garlic granules
2 tablespoons dried mixed herbs
4 tablespoons balsamic vinegar
2 tablespoons brown sugar
4 carrots peeled, washed and sliced
1 courgette, washed and sliced
1/2 x 1 415g can pear halves drained
5 ml red wine
4 tablespoons redcurrent jelly
1 x 1 415g canned raspberries (include syrup)
100g rocket leaves
Method
1. If the potatoes have a thin skin, you do not need to peel them. If they are thick, peel as usual. Cut the potatoes into quarters as if they are chopped the same size they will have a similar cooking time. Place in a pan of water, season with the garlic granules, put the lid on and bring to the boil.
2. Place the butter and milk into a small saucepan, gently warm on a low heat. Chop the spring onions and set-aside.
3. Place the steak on a chopping board, using a rolling pin bash the steak several times. Then rub each piece of steak with the black pepper and salt.
4. Once boiling, salt the potato pan. Drizzle the peanut oil into a skillet and warm; add the butter to melt into the oil. Place a baking tray close to the hob ready to place the cooked steak in. When the butter foams you are ready to add the steak. Cook each portion of steak for 4 minutes on one side and 2 minutes on the other.
5. Whilst the steak is cooking, chop the onion and carrots; once cooked remove the steaks, placing on the baking tray and covering over. Drizzle olive oil into the same skillet, add the butter, salt, pepper, garlic granules, mixed herbs and balsamic vinegar. Warm through for several minutes; then add the chopped onion and cook for 10 minutes on a low heat. After 10 minutes stir in the brown sugar, toss in the chopped carrots, courgette and drained tinned pears. Sauté for a further 10 minutes.
6. Pour the red wine into a small saucepan, warm on a low heat, add the redcurrant jelly and raspberries. Simmer for 5 minutes.
6. Drain the potatoes; place back on the heat for 30 seconds. Remove the warmed butter and milk (see step 2), pour half of the mixture into the potato pan, stir together marrying the potato with the butter and milk. Add the spring onions and mash. Season with black pepper. You may want to add some further milk, but don't overdo it, as it will be a puree rather than a mash!
7. Transfer the cooked steaks from the baking tray back to the skillet and cook for a further five minutes.
8. Place the rocket leaves on a warm plate, add the steak making sure you have some chopped carrots, courgettes and pears. Drizzle over the red wine - raspberry reduction and serve with the creamy mash potato.
Pears are a key ingredient of Direct Action's meal plan to help make your life easier. Check it out on 25th May, when their Anxiety Course launches.
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