Steak with creamy mustard sauce and oven chips
Serves: 1
Time to make: 20 mins
Total cost: $5.86 / $5.86 per serve
(at time of publication)
Ingredients
- 100g oven chips
- 1 tomato, cut in 6 wedges
- cooking oil spray
- 125g tub low-fat plain yoghurt
- 1 clove garlic, crushed
- 2 teaspoons whole grain mustard
- 125g lean sirloin steak
Instructions
1 Preheat oven to 230ºC. Place chips on a baking tray and bake for 15 minutes. Place tomato wedges on a separate tray and spray with oil. Add to oven and bake for 5-8 minutes, or until tender, and chips are golden.
2 Meanwhile, combine yoghurt, garlic and mustard in a bowl. Set aside.
3 Spray a frying pan with oil. Place over a medium heat and add steak. Cook each side for 3 minutes for medium rare, or until cooked to your liking. Serve steak with chips, tomato and creamy mustard sauce and a green salad.
Variations
Make it gluten free: Use gluten-free oven chips (chips with coatings may have gluten, plain chips should be fine) and gluten-free yoghurt and mustard.
Nutrition Info (per serve)
Kilojoules 2080kJ
Calories 497cal
Protein 40g
Total fat 18g
–Saturated fat 5g
Carbohydrates 45g
–Sugars 9g
Dietary fibre 6g
Sodium 400mg
Calcium 230mg
Iron 4mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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