A-Z Index

Seared Beef with Garden Vegetables

A scrumptious sirloin is flash-cooked to seal in all its fabulous flavours. The seared beef is then surrounded by plenty of fresh garden vegetables. Sirloin is among the leanest cuts of steak, and trimming away any visible fat before eating makes it even better.

Directions

Preheat the oven to 375°F (190°C). Mash the garlic and 1⁄4 teaspoon pepper with the side of a knife to form a chunky paste. Rub the mixture on both sides of the steak. Set aside.
Bring the potatoes and enough water to cover to a boil in a saucepan. Reduce the heat and simmer for 5 minutes. Add the beans and cook until the potatoes are tender and the beans are just tender, 3–4 minutes. Drain, rinse with cool water and transfer to a large bowl.
Place the onion in a colander and rinse with hot tap water. Mix the vinegar, oil, the remaining pepper and the sugar in a small bowl. Set the vinaigrette aside.
Heat a large heavy-based ovenproof pan over medium-high heat until very hot but not smoking. Add the steak and sear until browned, about 3 minutes on each side. Transfer to the oven. For medium-rare (480°F–525°F/250°C–275°C), cook 15–18 minutes; medium (525°F–550°F/275°C–290°C), 20 to 23 minutes. Let stand for 5 minutes. Trim any remaining fat and thinly slice the steak. Arrange the vegetables around the seared steak and drizzle with the vinaigrette before serving.

preparation time 15 mins
cooking time 35 mins
serves 8

Source: Cook Smart for a Healthy Heart, Reader's Digest Canada

Ingredients 2 garlic cloves, finely chopped
1⁄2 teaspoon pepper
1 bone-in beef sirloin steak 2 cm thick, about 1.2 kg
500 g potatoes, quartered
500 g green beans
1 large red onion, very thinly sliced
2 tablespoons white wine vinegar
2 teaspoons extra virgin olive oil
1⁄4 teaspoon sugar

Nutritional Information

PER SERVING

261 calories
31 g protein
10 g total fat
4 g saturated fat
69 mg cholesterol
11 g total carbohydrate
2 g sugars
3 g fibre
66 mg sodium

Lean trimmed beef is a highly nutritious food. It is an excellent source of iron, niacin, riboflavin, vitamin B12 and zinc.

Have your say

Your Email address is required for authentication purposes only. Comments are moderated for spam; so your comment may not appear immediately.

Your Name *
Your Email (will not display) *

Enter the security code * Letters are not case sensitive. Click on the image to reload the security code.

Comments ( 3000 characters max ) *

Other recipes you might like

Coronation Chicken
Specially created for Queen Elizabeth’s coronation, this curry-flavoured chicken salad with a fruity pilaf makes a lovely summer dish. Often made with cream and mayonnaise, this version cuts the fat content down significantly.
Falafel Pitas
Falafels, the traditional Middle Eastern bean patties, are usually deep-fried. This updated version, delicately spiced and crunchy with grated carrot, is baked for a lower-fat result, but is just as delicious and is served as falafel pitas with salad.
Rice and Beef Burritos
These tasty rice and beef burritos make a quick and easy dinner or a filling packed lunch.