Enjoy A Variety Of Foods Every Day (Part 11) - Steak salad, Pork chops with Tuscan beans

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Protein-packed supper

Steak salad


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

·         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

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


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

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

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