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Seared Steak & Onion Chutney Sauce
Calorie Smart
Easy Prep
Under 40g carbs
Seared Steak & Onion Chutney Sauce

with Garlic Mixed Mash & Garden Salad

Difficulty: 1/3
Modern

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

Sulphites

Utensils

Large Non-Stick Pan
Medium Pan

Tags

Over 30g protein
Calorie Smart
Quick
Easy Prep
Under 40g carbs
Dietitian Approved
Ingredients
Olive oil

Olive oil

1

Garlic

Garlic

2 clove

Potato

Potato

1

Carrot

Carrot

2

Beef Rump

Beef Rump

1 packet

Tomato

Tomato

1

Onion Chutney

Onion Chutney

1 packet

Balsamic vinegar

Balsamic vinegar

1 tsp

Water

Water

0.25 cup

Mixed Salad Leaves

Mixed Salad Leaves

1 bag

White wine vinegar

White wine vinegar

1 drizzle

Preparation
1
1

• 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.

2
2

• 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.

3
3

• 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.

4
4

• 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!

Nutrition per serving

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

with Garlic Veggie Mash & Tomato Salad

1/3
Calorie Smart
Easy Prep
Under 40g carbs
Dietitian Approved
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