Honey mustard beef with seasonal greens
Nutrition Info.(per serve)
- 1 1/4 cups basmati rice
- 3-4 cups chopped vegetables (cauliflower, broccoli, Brussels sprouts – whatever you're using)
- 400g rump steak, cut into short strips
- 1/4 cup honey
- 1 teaspoon butter
- 1 tablespoon whole grain mustard
- 1 teaspoon curry powder
- small pinch cayenne pepper
- cooking spray
Total fat 7.9g
Saturated fat 2.9g
Dietary fibre 4.4g
1 Preheat the grill. Cook the rice using your usual method.
2 Cut the cauliflower and broccoli into small florets. Trim the sprouts, removing outer leaves and incising a cross into the base with a sharp knife. Place a steaming basket over a pot of simmering water, fill with the prepared veg and cover with a tight-fitting lid. Steam until veg are 'tender crisp'.
3 Heat a frying pan or griddle till very hot, spray lightly with cooking spray and sear the meat quickly in small batches. Combine the remaining ingredients in a small saucepan and heat gently.
4 Place the meat into a heatproof dish, pour over the sauce and place under the grill. Turn the meat frequently in the sauce, cooking to desired 'doneness'. Toss the vegetables in with the meat coating so the veges are covered in the sauce, then pile on top of the rice on individual plates.
Cheap bamboo stacking steamer baskets are available in most Asian grocery stores. Choose one that will fit on top of, not in, your pan!
Hanu de Jong
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