Protein-packed supper
Steak salad
SERVES 6
PREP 30 mins
COOK 15 mins
·
6 medium potatoes, cut into wedges
·
½ celeriac, peeled, cut into matchsticks
·
4 spring onions, sliced
·
½ cucumber, cut into matchsticks
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6 cherry tomatoes, halved
·
handful basil leaves, roughly torn
·
6 radishes, thinly sliced
·
1 tbsp half-fat Crème Fraîche
·
1 tsp Dijon mustard
·
5 tbsp olive oil, plus a little
·
extra for frying
·
1 tsp sesame oil
·
400g/14oz beef steak, whatever suits your
budget, trimmed of excess fat and cut into 2cm-thick slices
·
2 Little Gem lettuces, separated into leaves
·
2 shallots, thinly sliced
·
1 tsp dark soy sauce
·
1 tbsp unsalted cashew nuts or peanuts
Steak
salad
Boil the potatoes in salted water until
tender, then drain and set aside. Put the celeriac, spring onions, cucumber,
tomatoes, basil and radishes in a bowl.
Spoon the Crème Fraîche and mustard into a
small bowl. Slowly mix in 3 tbsp of the olive oil, 1 tbsp at a time, then add
the sesame oil and some seasoning. Spoon the dressing over the celeriac mixture
and toss to coat the ingredients.
Heat 2 tbsp olive oil in a frying pan and
fry the potatoes until golden brown. Remove and set aside. In the same pan, fry
the beef slices for 2 mins on each side for medium or longer if you like
well-done meat. Return the sautéed potatoes to the pan just as you finish
cooking the beef, to warm them through.
Divide the lettuce leaves between 6 plates
and top with the celeriac salad, slices of beef and sautéed potatoes. Quickly
fry the shallots in a little olive oil for 1 min, then sprinkle over the soy
sauce. Scatter the fried shallots and nuts over the salads and serve.
PER SERVING 343 kcals, protein 19g, carbs
28g, fat 17g, sat fat 4g, fibre 7g, sugar 4g, salt 0.5g
Well-balanced family meal
Pork chops with Tuscan beans
SERVES 6
PREP 10 mins
COOK 25 mins
·
6 pork steak chops
·
2 tsp olive oil
·
juice 1-2 lemons
For the Tuscan Beans
·
1 tbsp olive oil
·
1 onion, finely chopped
·
2 x 400g cans cannellini beans, drained and
rinsed
·
6 sage leaves, roughly chopped, plus a few whole
leaves to serve
·
400g can chopped tomatoes
Pork
chops with Tuscan beans
For the beans, heat the olive oil in a
small saucepan, add the onion and cook over a low heat for 10 mins, stirring
occasionally. Add the beans, chopped sage and tomatoes. Bring to a gentle
simmer and cook for 15 mins. Season.
Meanwhile, heat the grill. Season the pork
with pepper and drizzle with olive oil, then grill for 5 mins on each side, or
until cooked through. Sprinkle over the lemon juice and a little salt. Serve
with the beans, topped with sage leaves.
PER SERVING 346 kcals, protein 45g, carbs
14g, fat 12g, sat fat 3g, fiber 6g, sugar 3g, salt 0.4g
