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Pepper Beef on Potato Mash

This steak recipe is low in fat, but rich in flavour and is a good source of protein, iron and zinc. You can add sweet potato to boost the carbohydrate.

Ingredients

Pepper Beef on Potato Mash
Pepper Beef on Potato Mash
6 potatoes
oil spray
6 cloves garlic, unpeeled, ends trimmed
2 tbs whole black peppercorns
½ tsp sea salt
4 × 160 g (5½ oz) lean beef fillet steaks, trimmed
500 g (1 lb 2 oz) broccoli, cut into florets
4 tbs vegetable stock
300 g (10½ oz/½ bunch) baby English spinach leaves

Method

  1. Preheat the oven to 180°C (350°F/Gas 4). Peel and cut the potatoes into 3 cm (1¼ in) cubes. Spray with oil, and season with salt and pepper. Place on a large baking tray with the garlic cloves, and roast in the oven for 40 minutes, or until golden.
  2. Place the peppercorns in a spice grinder (or use a mortar and pestle) with the sea salt, and roughly crush. Put on a plate, then roll the steaks in the mix until they are well coated.
  3. Over medium heat, heat a chargrill pan, spray with the oil, then add the steaks. Cook for 5 minutes on each side for a medium–rare steak. Remove from the pan and rest, covered, for 2 minutes. Steam or microwave the broccoli for 4 minutes, or until tender.
  4. When the potatoes and garlic are ready, squeeze the garlic from the skin and discard the skin. In a small saucepan, bring the vegetable stock to the boil. Roughly crush the potatoes, garlic and vegetable stock together, using a fork, until softened but still quite chunky.
  5. Place the spinach in a saucepan, cover and place over low–medium heat and cook for 2 minutes, or until the leaves are just beginning to wilt. Remove from the heat, stir and season well.
  6. To serve, divide the mash and broccoli between 4 serving plates, top with the spinach and sit the fillet on top. Drizzle with any of the juices which may have come from the resting steaks.
Nutrition Per Serve

 

Energy 1820 kJ (433 Cal);
Fat 10.5 g;
Carbohydrate 32.1 g;
Protein 44.8 g

 

Main ingredient:
Beef, Pork
Cuisine:
Contemporary
Course:
Main-course

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