Succulent tender steak is a great choice with carrot and parsnip mash.
Ingredients
- 2/3 cup plain flour
- 1kg beef blade steak, cut into 1.5cm thick slices
- 2 tablespoons olive oil
- 3 brown onions, thinly sliced
- 410g can beef consomme
- Sweet potato mash, to serve
- Salt, to season
Method
- Step 1Combine 1/2 cup flour, and salt and pepper on a plate. Lightly coat each piece of steak in seasoned flour.
- Step 2Heat oil in a non-stick frying pan over medium-high heat. Cook steak, in batches, for 3 minutes each side or until browned. Transfer to an ovenproof dish.
- Step 3Preheat oven to 180°C. Add onions to frying pan. Cook, stirring, for 4 minutes or until tender. Sprinkle remaining 2 tablespoons of flour over onions. Stir until well combined.
- Step 4Slowly add consomme, stirring constantly. Bring mixture to the boil. Pour mixture over beef. Cover. Bake for 2 hours or until steak is tender. Serve with carrot and parsnip mash.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2310 kj
Energy
25g
Fat Total
8g
Saturated Fat
2g
Fibre
60g
Protein
118mg
Cholesterol
812.14mg
Sodium
3g
Carbs (sugar)
21g
Carbs (total)
All nutrition values are per serve
- Author: Dixie Elliott
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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