Mustard steak with white mash

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Main Meals (Dinners)
2 peopleServes
Prep   5 min
Cook   20 min
Other   2 min (Standing)
Other2 min (Standing)

You can try this cauliflower mash with chicken or fish to add even more variety to your menu plan.

  • Chicken liquid stock, salt reduced, 1 cup(s)
  • Potato, any type, 1 medium potato(s), finely diced
  • Cauliflower, 3 cup(s), chopped
  • Ricotta cheese, reduced-fat, 50 g
  • Sea salt, 1 pinch(s), to taste
  • Black pepper, ground, 1 pinch(s), to taste
  • Olive oil spray, 1 spray(s)
  • Beef fillet, extra lean, raw, 350 g
  • Thyme, fresh, 2 teaspoon(s)
  • Wholegrain mustard, 2 teaspoon(s)
  • Garlic, 1 clove(s), sliced
  • Mushrooms, 1 cup(s), sliced
  • Green beans, 2 cup(s), chopped


Place the chicken stock into a small saucepan, warm on a medium to high heat and bring to the boil. Add in the potato and cauliflower, cover with a lid and cook for 6-8 minutes, or until the vegetables are soft.

Drain any excess stock from the vegetables into a small bowl and keep it to use later. Place the cauliflower and potato into a small blender, along with the ricotta and a pinch of salt and pepper. Blend until smooth, set aside and keep warm.

Meanwhile, lightly spray a non-stick fry pan with olive oil and place on a medium to high heat. Season the steak with a pinch of salt, pepper and fresh thyme, and cook for 2-3 minutes each side, or until cooked to your liking. Remove from the pan, spread evenly with the mustard and leave in a warm area to rest for a few minutes.

Place the same pan back onto the heat, add the garlic and mushrooms and cook for 2 minutes. Stir in the reserved stock from the vegetables and continue to cook for a further 2-3 minutes, or until the mushrooms are cooked and the stock has reduced. Remove from the heat and keep warm.

Bring a small pot of water up to the boil, and cook the beans for 2-3 minutes.

Drain the green beans and place onto serving plates with the cauliflower puree and top with the cooked mustard steak. Pour over the mushrooms and serve.

Nutrition facts per serve
Makes 2 serves

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

Meat & Protein 1.7
Bread & Cereals0.8
Healthy Fats & Oils0
Protein51.4 g
Total fat13.4 g
- Saturated fat5.1 g
Total carbohydrates18.6 g
- Total sugars8.6 g
Fibre7.4 g
Sodium745 mg

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