Steak with creamy mustard sauce and oven chips
Serves:
1
Time to make:
20 mins
Total cost:
$5.86 / $5.86 per serve
(at time of publication)
(at time of publication)
Health information:
Diabetes-friendly
Gluten-free (or can be made gluten-free*)
High fibre
Low sodium
Instructions
Instructions and steps:
Step 1 Preheat oven to 230ºC. Place chips on a baking tray and bake for 15 minutes. Place tomato wedges on a separate tray and spray with oil. Add to oven and bake for 5-8 minutes, or until tender, and chips are golden.
Step 2 Meanwhile, combine yoghurt, garlic and mustard in a bowl. Set aside.
Step 3 Spray a frying pan with oil. Place over a medium heat and add steak. Cook each side for 3 minutes for medium rare, or until cooked to your liking. Serve steak with chips, tomato and creamy mustard sauce and a green salad.
Variations
Make it gluten-free: Use gluten-free oven chips (chips with coatings may have gluten, plain chips should be fine) and gluten-free yoghurt and mustard.
About this Recipe
Photography: Ian Wallace
First Published:
June 2010
Rating:
(2 votes)
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Full ingredient list:
- 100g oven chips
- 1 tomato, cut in 6 wedges
- cooking oil spray
- 125g tub low-fat plain yoghurt
- 1 clove garlic, crushed
- 2 teaspoons whole grain mustard
- 125g lean sirloin steak
Nutritional information (per serve)
Energy:
2080kJ
Calories:
497cal
Protein:
40g
Fat:
18g
- saturated:
5g
Carbohydrates:
45g
- sugars:
9g
Dietary Fibre:
6g
Sodium:
400mg
Calcium:
230mg
Iron:
4mg
Nutrition information is given per serve
*NS: not specified
