Page 56 - Healthy food
P. 56
Friends for supper
CHOP Mushroom and 1 Heat the oven to 200°C/fan
combine thyme-crusted beef 180°C/gas 6. Line 2 large baking
with pear salad
trays with baking paper. Put the
sweet potatoes on 1 tray, drizzle
prep 20 min cook 30 min serves 4
with ½tbsp oil and season with
gluten free
dairy free
COAT 500g sweet potatoes, cut into thin black pepper. Bake for 20 min,
then remove from the oven and
reduce the heat to 180°C/fan
wedges
160°C/gas 4.
1½tbsp olive oil
2 Meanwhile, heat ½tbsp oil in a
4 x 120g lean rump steaks
cook 1 onion, finely chopped large non-stick frying pan over a
medium-high heat. Cook the beef
2 garlic cloves, crushed
for 1 min on each side or until
250g button mushrooms, finely
browned all over. Transfer to the
chopped
2tsp fresh thyme second tray and set aside.
Give everyday dishes an upgrade with our 2tbsp lemon juice 3 Return the pan to a medium
150g mixed salad leaves heat and fry the onion for 5 min
textured toppings–ahealthy alternative 2 small pears, thinly sliced or until tender. Add the garlic,
to batter or other high-fat coatings 2tbsp walnuts, toasted and crumbled mushrooms and thyme. Cook,
stirring occasionally, for 5 min or
until the mushrooms are browned.
4 Press the mushroom mixture
over the beef. Bake for 6–7 min
for medium or until cooked to
your liking. Remove, cover
loosely with foil and leave to
rest for 2 min.
5 Meanwhile, in a salad bowl,
whisk the lemon juice and
remaining oil. Add the
leaves, pears and
walnuts. Toss gently.
Serve the beef with
the sweet potatoes
and pear salad.
3
PER SERVING
429kcal 7.8g fibre
16.3gfat 32gprotein
3.6g saturates 0.3g salt
34.7g carbs 82mg calcium
15.6g sugars 4.2mg iron
Mushroom and
thyme-crusted
beef with
pear salad
56 HEALTHY FOOD GUIDE FEBRUARY 2018
