Seared steak with rocket & wheat salad
Quick but 'real' food with steak and salad
Difficulty and servings
Easily halved
Preparation and cooking times
Takes 10 minutes
- 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.
- Meanwhile, tip the wheat into a large saucepan. Add 4 tbsp water and stir. Heat through for 3-4 minutes, stirring once or twice.
- 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.
Per serving
752 kcalories, protein 50g, carbohydrate 81g, fat 27 g, saturated fat 9g, fibre 7g, salt 1.2 g
Recipe from Good Food magazine, July 2002.
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http://www.bbcgoodfood.com/recipes/1627/
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Ingredients
- 4 medallion steaks about 140g/5oz each
- 1 pack trimmed spring onions
- 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 tomatoes , halved (or use Sunblush tomaotes)
- 50g pack rocket , preferably wild
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Difficulty and servings
Easily halved
Preparation and cooking times
Takes 10 minutes
Inspired idea with steak
Ingredients
- 4 medallion steaks about 140g/5oz each
- 1 pack trimmed spring onions
- 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 tomatoes , halved (or use Sunblush tomaotes)
- 50g pack rocket , preferably wild
Per serving
752 kcalories, protein 50g, carbohydrate 81g, fat 27 g, saturated fat 9g, fibre 7g, salt 1.2 g
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