Healthy Steak Recipes

Diet | Recipes

Posted on August 14, 2014 by Jenny Cromack

Steak is a great meat, it cotains plenty of essential iron and B vitamins along with the vast amount of protein which is vital for keeping a healthy lifestyle as it aids muscle growth. Here are three tasty and healthy steak recipes which include steak and can be eaten as an evening meal or even a lunch option.

Oriental Steak Salad 

768 Kcal, 48g carbs, 39g fat (2g sat),62g protein, 14g sugars

Serves 2

Ingredients

  • 1 Garlic clove
  • 1 tsp lime, juice only
  • 1 fresh chilli
  • 1/2 tsp of soy sauce
  • 120g bag of mixed salad
  • 1/3 cucumber
  • 5 small radishes
  • 15g coriander
  • 2 100-140g fillet steaks
  • 50g roasted peanuts

Method

  1. Whisk together the garlic, lime juice and chilli. Then add the soy sauce.Toss the herb salad with the cucumber, radishes and the torn coriander leaves. Divide between 2 plates.
  2. Pan fry the steaks, trimmed of fat, for 4-5 minutes each side, rest, slice thinly and put on top of the salad. Tip the steak juices into the dressing, pour over the salad and scatter with the roasted peanuts.

Steak With Spiced Rice & Beans

649 Kcal, 48g protein, 60g carbs, 26g fat (9g sat), 4g sugar, 1g salt

Serves 2

Ingredients

  • 4 tsp olive oil
  • 1 small onion
  • 100g brown rice
  • 1 1/2 tsp fajita seasoning
  • 215 kidney beans
  • 2x 200g rump steak
  • cup of coriander
  • tomato salsa
  • 300ml boiling water

Method

  1. Heat 3 tsp oil in a medium saucepan and cook the onion for 3-4 mins until golden. Stir in the rice and 1 tsp fajita seasoning, then cook for 1 min. Pour in the water and a pinch of salt and stir. Cover and simmer for 15-20 mins until all the water has been absorbed and the rice is tender. Stir in the beans and keep warm.
  2. Meanwhile, rub the remaining oil, fajita seasoning and salt and pepper over the rump steaks. Heat a griddle pan, then fry the steaks for 2-3 mins each side. Stir the coriander into the rice and serve with the steaks and salsa on top.

Portugese Braising Steak & Onions

430 Kcal, 44g protein, 11g carbs, 23g fat, 8g sat, 2g fibre, 8g sugar, 0.5g salt

Serves 4

Ingredients

  • 2 tbsp olive oil
  • 4 braising steaks, about 200g each
  • 4 tbsp red wine vinegar
  • 3 onions, finely sliced
  • 3 garlic cloves, finely chopped
  • ½ tsp paprika
  • 100ml red wine
  • 400g chopped tomatoes
  • 1 tsp tomato purée
  • 2 bay leaves
  • chopped coriander, to serve

Method

  1. Heat oven to 140C/120C fan/gas 1. Heat half the oil in a shallow casserole dish. Brown the steaks well on each side, then remove from the pan. Splash the vinegar into the pan and let it bubble and almost evaporate. Add the rest of the olive oil and the onion, and gently fry on a medium heat for 10-15 mins until softened and starting to colour.
  2. Once the onion has softened, stir in the garlic and the paprika. Cook for 1 min more, tip in the red wine and chopped tomatoes, then stir through the tomato purée and bay leaves. Season, pop the steaks back into the pan, then cover and place in the oven for 2 hrs, stirring halfway through and adding a splash of water if needed. Cook until the meat is very tender. The stew can now be cooled and chilled for 2 days and reheated or frozen for up to 3 months. To serve, scatter with coriander.