Seared steak with rocket & wheat salad

Seared steak with rocket & wheat salad

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(0 ratings)

Takes 10 minutes

Easy

Easily halved
Quick but 'real' food with steak and salad

Nutrition and extra info

  • Easily halved

Nutrition: per serving

  • kcal752
  • fat27g
  • saturates9g
  • carbs81g
  • sugars0g
  • fibre7g
  • protein50g
  • salt1.2g
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Ingredients

  • 4 medallion steaks about 140g/5oz each
  • 1 pack trimmed spring onions
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 4 tbsp extra-virgin olive oil
  • 2 x 220g packs pre-cooked wheat (we used Ebly Tender Wheat)
  • 1 tbsp red wine vinegar
  • ½ tsp Dijon mustard
  • 100g feta cheese
  • 100g cherry tomato, halved (or use Sunblush tomaotes)
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 50g pack rocket, preferably wild
    Rocket

    Rocket

    roh-ket

    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

Method

  1. Put a heavy-based frying pan over a medium-high heat. Brush the steaks and onions with 1 tbsp oil and season the steaks. Lay the steaks in the pan, pressing them flat with a palette knife, and fit the onions around them. Cook the steaks for 21⁄2-3 minutes on each side for medium rare, turning the onions when you turn the steaks.

  2. Meanwhile, tip the wheat into a large saucepan. Add 4 tbsp water and stir. Heat through for 3-4 minutes, stirring once or twice.

  3. Whisk together the 3 tbsp olive oil, vinegar and mustard to make a dressing. Crumble the feta into a bowl, add the tomatoes and rocket, then tip in the wheat. Pour in the dressing and mix. Serve with the steaks and onions.

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