Dish type: Steak
Preparation time: 10 minutes
Cooking time: (Based on a 2-3cm/¾-1¼in thick steak):
Rare: 3-4 minutes on each side
Medium: 4-5 minutes on each side
Well done: 6-7 minutes on each side
4 lean fillet or picanha steaks
Salt and freshly milled black pepper
10ml/2tsp sunflower oil
1-2 garlic cloves, peeled and finely chopped
200g/7oz ripe tomatoes, skinned and chopped or 1 x 200g can chopped tomatoes
1 yellow pepper, deseeded and finely chopped
30ml/2tbsp freshly chopped thyme leaves
30ml/2tbsp Worcestershire sauce
10ml/2tsp capers, drained and rinsed
Large handful wild rocket or salad leaves, to garnish
1. Season the steaks and rub with half the oil.
2. Heat a large non-stick griddle pan and cook the steaks according to your preference. Transfer to a warm plate and set aside.
3. In the same pan add the remaining oil and cook the garlic, tomatoes, peppers and thyme for 7-8 minutes until soft. Season and add the Worcestershire sauce. Spoon the sauce onto the base of four warm plates and scatter with the capers.
4. Place the steaks on top and garnish with rocket or salad leaves. Serve with a jacket potato and a dollop of low fat yogurt.
If using picanha steaks follow the cooking times below:
For a 2cm/¾in thick steak:
Rare: 2½ minutes on each side
Medium: 4 minutes on each side
Well done: 6 minutes on each side
Recipe Calculations per serving
Energy 197kcal Protein 25g Fat 9g Saturates 3.4g Carbohydrate 5g
Fibre 1.3g Salt equivalent 0.8g Iron 3.4mg