Grilled Steak on parsnip mash with charred asparagus
Dinner
SERVES:
1
1
DIFFICULTY:
Easy
Easy
PREP TIME:
25 minutes minutes
25 minutes minutes
COOK TIME:
30 minutes minutes
30 minutes minutes
Ingredients
- 110 g beef fillet lean, raw
- 1 parsnip peeled and diced
- ¼ cup cannellini beans
- 1 bunch asparagus trimmed (approx. 4 spears)
- 1 cup reduced salt vegetable stock or salt reduced beef stock
- 1 tsp extra virgin olive oil
- 1 clove garlic crushed
- ¼ lemon juiced
- ground black pepper to taste (optional)
Method
- Brush the steak with half the olive oil then add black pepper if desired. Cover, and leave to sit to one side for at least 20 minutes, or as long as desired.
- Meanwhile, add the parsnip and stock to a pot. If the liquid doesn’t cover the parsnip, top up with water. Bring to the boil and cook for 15-20 minutes or until soft and easy to pierce with a fork. Alternatively, you can microwave them on high in a microwave-safe dish for about ten minutes. Strain.
- Return the parsnips to the pot with the remaining olive oil. Add the garlic and cannellini beans,then mash. You may need to add another splash of stock to the mash if it’s too dry. Grill the asparagus spears under a medium-high grill for 4-5 minutes or until softened and lightly charred at the tips.
- In a non-stick pan over a medium-high heat, cook the steak for 3-4 minutes on each side, or until cooked to your liking. Remove from the pan and leave to sit. Meanwhile, add the lemon juice to the pan, and stir to collect the juices.
- To serve, make a bed of the mash and top with the steak and asparagus. Pour over the juice and enjoy.
Notes
Recipe supplied by the CSIRO Total Wellbeing Diet online program.
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 323kcal | Carbohydrates: 19.1g | Protein: 32.6g | Fat: 12g | Saturated Fat: 2g | Fiber: 11.7g
