Creating a healthy lifestyle has never been so easy.
Home Mustard steak with blueberry & orange salad

Recipes Add Recipe

Mustard steak with blueberry & orange salad

Cooking Time: 10 Mins minutes

Ingredients (serves 4)

1 tablespoon Oil, olive, pure

4 steak Beef, round steak, lean, raw

2 tablespoon Mustard, cream-style, condiment

1 cup Beans, cooked, not further specified

1 cup Berries, mixed (strawberry, raspberry, blueberry, blackberry), fresh, raw

1 onion Onion, mature, white skinned, peeled, raw

1 cup Coriander, fresh, leaves & stem

1 fillet Orange roughy, flesh, raw

2 tablespoon Oil, olive, pure

Method

  • Spray a large frying pan with olive oil spray to lightly grease. Preheat on high. Spread both sides of the beef with mustard. Cook for 3-4 minutes each side for medium or until cooked to your liking. Transfer to a plate and cover with foil. Set aside for 5 minutes to rest. Meanwhile, combine the beans, blueberries, onion, coriander and parsley in a large bowl. Use a zester to remove the rind from the orange. (Alternatively, use a vegetable peeler to peel rind from the orange. Use a small sharp knife to remove the white pith from the rind. Cut the rind into very thin strips.) Use a sharp knife to remove any remaining white pith from the orange. Holding the orange over a bowl to catch any juice, cut along either side of the white membrane to remove the segments. Add the orange rind, segments and any juice to the bean mixture with the olive oil. Season with salt and pepper. Divide the beef among serving plates. Top with the bean mixture and serve immediately with bread rolls. Variations Wholegrain mustard lamb with chickpea salad: Replace the beef with 4 (about 650g) lamb forequarter chops. Replace the Dijon mustard with wholegrain mustard. Replace the borlotti beans with 1 x 400g can chickpeas, rinsed and drained. Omit the blueberries. Beef with cherry & pink grapefruit salad: Omit the Dijon mustard and borlotti beans. Replace the blueberries with 1 x 105g pkt dried sour cherries. Replace the orange with 1 pink grapefruit, peeled, white pith removed. Serve with baby rocket leaves. Porterhouse steak with mango & blueberry salsa: Replace onion with 3 green shallots, ends trimmed, thinly sliced. Omit beans and coriander. In step 3, finely chop the orange segments and add 1 small mango, cheeks removed, peeled, finely chopped, and 1/3 cup fresh lemon thyme leaves to the salsa. Replace the rolls with Lebanese bread.

Notes

Olive oil spray 4 (about 675g) beef porterhouse steaks 1-2 tbs Dijon mustard 1 x 400g can borlotti beans, rinsed, drained 1 x 75g pkt dried blueberries 1 small red onion, finely chopped 1/3 cup chopped fresh coriander 1/2 cup chopped fresh continental parsley 1 orange 2-3 tbs olive oil Woolworths petit pain bake-at-home rolls, to serve

Source

http://www.taste.com.au/recipes/14652/mustard+steak+with+blueberry+orange+salad

Video of this recipe

Nutritional Information
This information is

Protein

13.575g

Dietary Fibre

4.125g

Fat Total

52.4g

Energy Excluding Dietary Fiber

2274kJ

Sodium

402.5g

Carbohydrate Total

6.175g

Cholesterol

31g

Sugars Total

4.825g

VItamin C

0g

Energy Including Dietary Fiber

2307.25kJ

Health Information
  • Asian
  • Italian
  • Salads
  • Soups
  • Indian
  • Casseroles
  • vegetarian
  • Family
  • Budget
  • Biscuit
  • Cakes
  • Kids
  • Dessert
  • In Season
  • Egg Free
  • Low GI
  • Low Fat
  • Low Carb
  • Low Salt
  • Wheat Free
  • Gluten Free
  • Dairy Free
  • Low Chemical
  • Lactose Free
  • Heart Healthy
  • High Protein
  • Cook for one
  • Quick & Easy
  • Diabetes Friendly
  • Organic Vegetarian
  • Preservative/Colour Free
Related Recipes