Name: Seared steak with rocket & wheat salad
Total time: 10 min
Yield: Easily halved
Cuisine: American
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

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Seared steak with rocket & wheat salad

Seared steak with rocket & wheat salad

Good Food team

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Easily halved

Easy

Total time: 10 mins

Takes 10 minutes

A star rating of 5 out of 5.1 ratingRate

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Quick but 'real' food with steak and salad

Easily halved

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Ingredients

Nutrition

Units:

MetricUS

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

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Nutrition: per serving

kcal752
fat27g
saturates9g
carbs81g
sugars0g
fibre7g
protein50g
salt1.2g

low

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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