A creamy, dreamy delicious dish that is also low fat? You’ve come to the right place.
Ingredients
- 2 teaspoons olive oil
- 4 (150g each) heart-smart beef rump steaks
- 20g reduced-fat margarine spread
- 350g button mushrooms, thinly sliced
- 3 garlic cloves, crushed
- 1 tablespoon finely chopped fresh chives
- 2 tablespoons dry white wine
- 1 tablespoon plain flour
- 185ml can light and creamy evaporated milk
- steamed vegetables, to serve
Mashed potato
- 1kg sebago potatoes, peeled, chopped
- 40g reduced-fat margarine spread
- 1/3 cup reduced-fat milk, warmed
Method
- Step 1Place potato in a saucepan. Cover with cold water. Bring to the boil over medium heat. Reduce heat to medium-low. Cook for 12 to 15 minutes or until tender. Drain. Return to pan. Mash potato. Add spread and milk. Beat with a wooden spoon until smooth and creamy. Season with pepper. Cover to keep warm.
- Step 2Meanwhile, drizzle both sides steak with oil. Rub to coat. Season with pepper. Heat a large frying pan over medium-high heat. Cook steak for 3 to 4 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover loosely with foil. Rest for 5 minutes.
- Step 3Melt spread in pan over medium heat. Add mushroom and garlic. Cook, stirring, for 4 minutes or until mushroom is tender. Add chives and wine. Bring to the boil. Add flour. Cook, stirring, for 1 to 2 minutes or until coated. Reduce heat to medium-low. Add milk. Bring to a simmer. Simmer for 2 to 3 minutes or until sauce has thickened.
- Step 4Spoon mashed potato onto plates. Top with steak. Spoon over mushroom mixture. Serve with vegetables.
- High protein
- Low carb
- Low fat
- Low sodium
- Low sugar
- Lower gi
Nutrition
2334 kj
Energy
23g
Fat Total
8g
Saturated Fat
6g
Fibre
44g
Protein
108mg
Cholesterol
273.05mg
Sodium
9g
Carbs (sugar)
40g
Carbs (total)
All nutrition values are per serve
Notes
Super saver: Use cup mushrooms instead of button and save around $2.67 in total.
- Author: Claire Brookman
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
0