Lean Beef

Lean Beef

Ready in 30 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, June 18, 2017.
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With vitality salad and baked parsnips.

Ingredients

BAKED PARSNIPS

  • 2 parsnips, scrubbed and cut into 2 x 5cm sticks
  • 1 teaspoon oil, for baking (or use spray oil)

VITALITY SALAD

  • 1 head broccoli
  • 1 beetroot
  • 1 apple
  • 1 carrot
  • 2 stalks celery
  • 35g super seed mix

YOGHURT VINAIGRETTE

  • 150g natural yoghurt
  • 1 tablespoon vinegar (e.g. apple cider, white wine, red wine)
  • 1 tablespoon Dijon mustard
  • ¼ red onion, very finely diced
  • ½ teaspoon salt

LEAN BEEF

  • 550g lean beef rump steaks (at room temperature)
  • 1 teaspoon oil, for cooking (or use spray oil)

TO SERVE

  • 2 tablespoons parsley leaves and stalks

Steps

  1. oven to 220°C. Line an oven tray with baking paper. Bring a full kettle to the boil.
  2. Toss parsnips with oil on prepared tray. Season with salt and pepper and bake for 20-25 minutes, until tender and golden. Turn once during cooking.
  3. Cut broccoli into small florets then roughly dice. Place in a medium, heat-proof bowl and cover with boiling water. Cover and leave for 3-4 minutes, until bright green and tender, then drain and refresh under cold water. Set aside.
  4. While broccoli cooks, combine all yoghurt vinaigrette ingredients in a large bowl and mix well. Peel and grate beetroot; grate apple and carrot; thinly slice celery. Add all to bowl with vinaigrette, along with super seed mix and toss well to combine. Season to taste with salt and pepper.
  5. Heat a large, dry fry-pan or grill plate on high heat. Pat beef dry with paper towels, rub over oil and season with salt and pepper.
  6. Cook beef for about 2 minutes each side for medium-rare (depending on thickness), or until cooked to your liking. Cover with foil and rest for about 5 minutes before slicing very thinly against the grain.
  7. While beef cooks and rests, finely chop parsley and set aside. Toss broccoli through vitality salad just before serving.
  8. divide vitality salad and baked parsnips between plates and top with slices of beef. Garnish with parsley.

Nutritional Information

Energy 1655 kj
396 kcal
Protein 40.2g
Carbohydrate 21.5g
Fat 16.0g