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Seared steak with rocket & wheat salad

Seared steak with rocket & wheat salad

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  • Preparation and cooking time
    • Total time
    • Takes 10 minutes
  • Easy
  • Easily halved

Quick but 'real' food with steak and salad

  • Easily halved
Nutrition: per serving
HighlightNutrientUnit
kcal752
fat27g
saturates9g
carbs81g
sugars0g
fibre7g
protein50g
low insalt1.2g
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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 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)
  • 50g pack rocket , preferably wild

Method

  • STEP 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.

  • STEP 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.

  • STEP 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.

Recipe from Good Food magazine, July 2002

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