Steaks with Tomato and Pepper Sauce
Serves: 4 Prep Time: 10 minutes Cook Time: 10 minutes
Use lean steak such as a lean fillet or the fabulous picanha steak to re-create this low calorie recipe. We have served our with a jacket potato and a dollop of low fat yogurt as an alternative to chips.
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
Cooking Times
Cooking Times
Method
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.
3. In the same pan add the remaining oil and cook the garlic, tomatoes, pepper and thyme for 7-8 minutes until soft. Season and add the Worcestershire sauce. Spoon the sauce onto the bas of four warm plates and scatter with the capers.
4. Place the steaks on top and garnish with rocker or salad leaves. Serve with a jacket potato and a dollop of low fat yogurt.
Method
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.
3. In the same pan add the remaining oil and cook the garlic, tomatoes, pepper and thyme for 7-8 minutes until soft. Season and add the Worcestershire sauce. Spoon the sauce onto the bas of four warm plates and scatter with the capers.
4. Place the steaks on top and garnish with rocker or salad leaves. Serve with a jacket potato and a dollop of low fat yogurt.
Notes
If using picanha steaks follw the cooking times below: For a 2cm/3/4-1in thick steak: Rare: 2 1/2 mins on each side Medium: 4 mins on each side Well done: 6 mins on each side Recipe Calculations Per Serving: Energy 197kcal; Protein 25g; Fat 9g; Saturates 3.4g; Carbohydrate; Fibre 1.3g; Salt equivalent 0.8g; Iron 3.4mg
