Grilled steak on parsnip mash with charred asparagus

(2)
Main Meals (Dinners)
Serves
1
Prep   5 min
  • Beef fillet, lean, raw, 110 g
  • Olive oil, 1 teaspoon(s)
  • Pepper, any type, ground, 1 pinch(s), to taste
  • Parsnip, peeled, 1 parsnip(s), diced
  • Vegetable liquid stock, salt reduced, 1 cup(s), or beef
  • Garlic, 1 clove(s), crushed
  • Cannellini beans, canned, drained, ¼ cup(s)
  • Asparagus, ½ bunch(es), trimmed
  • Lemon, ¼ lemon(s), juiced

Method

Brush the steak with half the olive oil then add black pepper if desired. Cover, and leave to sit to one side for at least 20 minutes, or as long as desired.

Meanwhile, add the parsnip and stock to a pot. If the liquid doesn’t cover the parsnip, top up with water. Bring to the boil and cook for 15-20 minutes or until soft and easy to pierce with a fork. Alternatively, you can microwave them on high in a microwave-safe dish for about ten minutes. Strain.

Return the parsnips to the pot with the remaining olive oil. Add the garlic and cannellini beans, then mash. You may need to add another splash of stock to the mash if it’s too dry.

Grill the asparagus spears under a medium-high grill for 4-5 minutes or until softened and lightly charred at the tips. Alternatively, you can cook asparagus in a non-stick pan.

In a non-stick pan over a medium-high heat, cook the steak for 3-4 minutes on each side, or until cooked to your liking. Remove from the pan and leave to sit. Meanwhile, add the lemon juice to the pan, and stir to collect the juices.

To serve, make a bed of the mash and top with the steak and asparagus. Pour over the juice and enjoy.

Nutrition facts per serve
Makes 1 serve

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

Meat & Protein 1.5
Bread & Cereals0
Vegetables3.7
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories429
Protein34.5 g
Total fat13.2 g
- Saturated fat3.6 g
Total carbohydrates35.2 g
- Total sugars15.3 g
Fibre14.2 g
Sodium1019 mg