with Garlic Mixed Mash & Garden Salad
How do you jazz up a beef and mash dinner, the answer is here two-fold. First, add a carrot to the potato to make a vibrant mixed veggie mash, it’s very eye-catching. Next up, an onion chutney to bring in a smokey flavour to the tender beef rump. There you have it, a recipe refurbishment in four easy steps. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*
Allergens
Utensils
Tags
Olive oil
1
Garlic
2 clove
Potato
1
Carrot
2
Beef Rump
1 packet
Tomato
1
Onion Chutney
1 packet
Balsamic vinegar
1 tsp
Water
0.25 cup
Mixed Salad Leaves
1 bag
White wine vinegar
1 drizzle
• Bring a medium saucepan of salted water to the boil. Slightly crush garlic cloves using the flat side of a knife, then remove skin. Peel potato and carrot, then cut both into small chunks. • Cook potato, carrot and garlic in the boiling water until easily pierced with a fork, 10-15 minutes. Drain. • Return veggies and garlic to the pan with a drizzle of olive oil, then season with salt. • Mash until smooth, then cover to keep warm.
• Meanwhile, roughly chop tomato. Place beef rump between two sheets of baking paper. Pound beef with a meat mallet or rolling pin until slightly flattened. Season with salt and pepper. • In a large frying pan, heat a drizzle of olive oil over high heat. When oil is hot, cook beef, turning, for 5-6 minutes (depending on thickness), or until cooked to your liking. Transfer to a plate. TIP: Pounding the beef ensures that it's extra tender once cooked.
• Return the frying pan to medium heat, then add onion chutney, the balsamic vinegar and the water, stirring until combined. Season to taste. Remove from heat. TIP: Add a splash more water if the sauce looks too thick.
• In a large bowl, combine mixed salad leaves, tomato and a drizzle of white wine vinegar and olive oil. Season to taste. • Slice seared steak. • Divide garlic mixed mash, garden salad and steak between plates. • Spoon onion chutney sauce over steak to serve. Enjoy!
1707
kJ
Energy (kJ)
14.5
g
Fat
6
g
of which saturates
33.3
g
Carbohydrate
16.2
g
of which sugars
7.9
g
Dietary Fibre
36.5
g
Protein
250
mg
Sodium