Serves: 4 person(s)

Preparation Time: 20 mins
Cooking Time: 20 mins

Char-grilled steak basted with mustard and served with a salad of artichoke, tomato and beans.

Ingredients:

114.29 g mixed green and butter beans (2 inch slices)

200 g mixed salad leaves

2 tomatoes, cut into wedges

285.71 g artichoke hearts, drained

1 Tbsp lowfat Italian salad dressing

2 tsp olive oil

4 lean beef steak (3.5 oz each or 14 oz for 4 servings)

1 mustard, brush as desired

Directions:

Steam or microwave beans until bright in color, about 2 minutes. Rinse in cold water, drain.

Toss with salad leaves, tomatoes and artichokes. Chill well, then add about a tablespoon of dressing when ready to serve.

Brush steak with a little oil to stop surface from drying out and sticking to cooking surface.

Cook on a hot barbecue plate or char-grill until well sealed (about 2-3 minutes each side for boneless cuts, 3-4 minutes each side for bone-in cuts) before turning, using the juices which appear on uncooked side as an indication when steak is ready to turn. Brush with mustard.

For rare, cook 2 minutes per side. For medium or well done, move to cooler part of barbecue or reduce heat to medium/low and continue cooking about 2-3 minutes each side for medium, 4-5 minutes each side for well done. For a really tender, juicy result, lean beef is best cooked to rare or medium only.

Test steak to check if it is cooked to your liking by pressing with tongs rather than cutting it. To retain juiciness, cover and rest about 2 minutes before serving.

Variations:

Can serve with a wholewheat bread roll. Nutrition information does not include bread roll.

Recommended Beef Cuts:

Boneless Steak: Sirloin [New York cut], rib eye [Scotch fillet], rump [including eye, center cut and tip], fillet, round eye medallion, eye of silverside, blade, oyster blade or topside.

Bone-in Steak: Blade, T-bone, rib or sirloin [Porterhouse].

Author:

Family Health Network