Simply Beef and Lamb

Steaks with Tomato and Pepper Sauce

Serves: 4 Prep Time: 10 minutes Cook Time: 10 minutes

Add this special tomato and pepper sauce to a succulent steakfor a fresh and lively steak dinner for only 197kcal per portion.

Ingredients

  • 4 lean fillet or picanha steaks
  • Salt and freshly milled black pepper
  • 10ml/2tsp sunflower oil
  • 1-2 garlic cloves, peeled and finely chopped
  • 200g/7oz ripe tomatoes, skinned and chopped or 1 x 200g can chopped tomatoes
  • 1 yellow pepper, deseeded and finely chopped
  • 30ml/2tbsp freshly chopped thyme leaves
  • 30ml/2tbsp Worcestershire sauce
  • 10ml/2tsp capers, drained and rinsed
  • Large handful wild rocket or salad leaves, to garnish

Method

Cooking time: (Based on a 2-3cm/¾-1¼in thick steak):
Rare: 3-4 minutes on each side
Medium: 4-5 minutes on each side
Well done: 6-7 minutes on each side

  1. Season the steaks and rub with half the oil.
  2. Heat a large non-stick griddle pan and cook the steaks according to your preference. Transfer to a warm plate and set aside.
  3. In the same pan add the remaining oil and cook the garlic, tomatoes, peppers and thyme for 7-8 minutes until soft. Season and add the Worcestershire sauce.  Spoon the sauce onto the base of four warm plates and scatter with the capers.
  4. Place the steaks on top and garnish with rocket or salad leaves.  Serve with a jacket potato and a dollop of low fat yogurt.

Method

Cooking time: (Based on a 2-3cm/¾-1¼in thick steak):
Rare: 3-4 minutes on each side
Medium: 4-5 minutes on each side
Well done: 6-7 minutes on each side

  1. Season the steaks and rub with half the oil.
  2. Heat a large non-stick griddle pan and cook the steaks according to your preference. Transfer to a warm plate and set aside.
  3. In the same pan add the remaining oil and cook the garlic, tomatoes, peppers and thyme for 7-8 minutes until soft. Season and add the Worcestershire sauce.  Spoon the sauce onto the base of four warm plates and scatter with the capers.
  4. Place the steaks on top and garnish with rocket or salad leaves.  Serve with a jacket potato and a dollop of low fat yogurt.

Notes

If using picanha steaks follow the cooking times below: For a 2cm/¾in thick steak: Rare: 2½ minutes on each side Medium: 4 minutes on each side Well done: 6 minutes on each side Recipe Calculations per serving Energy 197kcal Protein 25g Fat 9g Saturates 3.4g Carbohydrate 5g Fibre 1.3g Salt equivalent 0.8g Iron 3.4mg

Notes

If using picanha steaks follow the cooking times below: For a 2cm/¾in thick steak: Rare: 2½ minutes on each side Medium: 4 minutes on each side Well done: 6 minutes on each side Recipe Calculations per serving Energy 197kcal Protein 25g Fat 9g Saturates 3.4g Carbohydrate 5g Fibre 1.3g Salt equivalent 0.8g Iron 3.4mg