Seared minute steak with caponata

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(4)
Main Meals (Dinners)
2 peopleServes
2
Prep   15 min
Cook   25 min

Our seared minute steak with caponata is a quick dinner to whip up, packs 38g of protein into one serve, and will leave your tastebuds happy!

  • Zucchini, 2 medium
  • Red capsicum, 1 capsicum(s)
  • Eggplant, 1 average
  • Olive oil spray, 3 spray(s)
  • Pepper, any type, ground, 1 pinch(es)
  • Thyme, fresh, 2 sprig(s), optional
  • Celery, 2 stalk(s), diced
  • Cherry tomatoes, 1 x 250g punnet(s), halved
  • Olives, any type, drained, 6 olive(s), e.g. Sicilian (optional)
  • Red wine vinegar, 2 tablespoon(s)
  • Beef minute steak, extra lean, raw, 300 g, 2x 150g steaks
  • Olive oil, 1 teaspoon(s)
  • Dried paprika, 1 teaspoon(s), smoked

Method

Preheat oven to 220°C fan-forced.

Cut the zucchini, capsicum and eggplant into 2cm pieces. Arrange in a roasting pan. Spray 3 times with olive oil, season with pepper, turn to coat. Scatter over the thyme and roast for 20 minutes.

Remove pan from oven, add the celery, tomatoes and olives (if using). Return pan to the oven and cook for a further 5 minutes or until vegetables are golden and tender. Remove from oven and splash over with vinegar.

Meanwhile, drizzle both sides of the beef with oil. Sprinkle with paprika and season with pepper, use your fingertips to rub spice and oil into the beef.

Heat a non-stick frying pan over medium-high heat until hot. Cook beef for 30 to 40 seconds each side for medium or until cooked to your liking. Remove to a plate, cover and stand for 1 minute. Thickly slice the steak.

Spoon the vegetables onto serving plates. Top with steak and spoon over resting juices.

TIP: The caponata will keep in the fridge 4 days. Its delicious over fish or chicken or great tossed through brown rice or pasta for lunch. Warm in the microwave or hot oven.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables3
Fruit0.3
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories346
Protein38 g
Total fat11.2 g
- Saturated fat1.9 g
Total carbohydrates16 g
- Total sugars15.1 g
Fibre12.5 g
Sodium328 mg

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