Wednesday, 15 February 2017

Dish of the week: Griddled Beef with Crispy Broccoli and Chick Peas

Experts at Simply Beef and Lamb have crafted this balanced recipe, with protein rich beef at its heart, to help you have a simply nutritious year.

Serves 2

Preparation time: 30 minutes

Cooking time for fillet steaks:
Rare -3-4 minutes on each side
Medium – 4-5 minutes on each side
Well done- 6-7 minutes on each side
Cooking time for flat iron steaks:
Rare -2 minutes on each side
Medium Rare - 3-4 minutes on each side
Medium - 5-7 minutes on each side

Ingredients:
2 x 150g/5oz fillet steaks or 2 x 175g/6oz lean flat iron steaks
Salt and freshly milled black pepper
For the Crispy Broccoli:
2 heads of broccoli
1 garlic clove, peeled and finely chopped
10ml/2tsp ground cumin
30ml/2tbsp rapeseed oil
Juice of ½ small lemon
1 x 400g can chick peas, drained
2 spring onions, finely chopped

For the Dressing:
30ml/2tbsp white wine or cider vinegar
15ml/1tbsp runny honey
15ml/1tbsp rapeseed oil
Pinch dried chilli flakes
Fresh mint leaves, to garnish
Sunflower or pumpkin seeds, to garnish

Method:
1. Remove the steaks from the fridge at least 20 minutes before cooking to bring up to room temperature.

2. To prepare the broccoli; preheat the oven to Gas mark 6, 200°C, 400°F.

3. Cut the broccoli stem into half, starting at the stem, then cut each half in half again to produce two thick slices from each steam. Save any loose broccoli florets, pop in the fridge and use later. Place the broccoli steaks on a baking sheet lined with parchment paper.

4. In a small bowl mix the garlic, cumin, half the oil and lemon juice together and brush the broccoli on both sides. Roast for 20 minutes until brown. Turn the broccoli steaks over, add the chick peas and cook for a further 5 minutes.

5. Meanwhile, heat a non-stick griddle pan until hot.

6. Place the steaks on a chopping board, brush with the remaining oil and season with salt and pepper.

7. Cook on the steaks according to your preference. Transfer to a warm plate, cover with foil and leave to rest for 5-10 minutes (for flat iron) or 2-3 (for fillet steak).

8. In a small bowl mix the dressing ingredients together.

9. Serve the steaks on top of the broccoli steaks, spoon the chick peas around, drizzle with the dressing. Garnish with the mint leaves and sunflower or pumpkin seeds.

See more at www.simplybeefandlamb.co.uk




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