Steak aux Légumes

 

Steak aux légumes

 

A simple sauce is poured over the steaks to marinade for just 30 minutes. They are then quickly fried and served with the sauce drizzled over and accompanied with a selection of vegetables.

 

Steak aux légumes
Prepares: 4 servings
 
  • Preparation time: 20 minutes
  • Marinading time: 30 minutes
  • Cooking time: 25 minutes

  • Ingredients
  • For the steak
  • 4 x 170g (6 oz) good quality steak
  • ⅓ cup soy sauce
  • 1 tbsp dark brown sugar
  • 2 garlic cloves, crushed
  • salt and freshly ground black pepper
  • olive oil

  • For the vegetables
  • 675g (1 lb 8 oz) baby or new potatoes (about 16)
  • 1 small broccoli head
  • 225g (8 oz) carrots (3 medium), sliced thinly into rounds
  • 2 small courgettes/zucchini, cut into 1.25cm (½ inch) rounds
  • 2 tbsp olive oil
  • salt and freshly ground black pepper

  • For this recipe you will also need a heavy-based frying pan/skillet for the steaks, if not barbecuing, and a deep-sided frying pan/skillet with lid for the vegetables


  1. Method
  2. Lay the steaks in a single layer in a shallow dish.

  3. Then, in a small bowl, whisk together the next 5 ingredients and pour this over the steaks. Cover the dish and leave to marinade for 30 minutes, turning the steaks halfway through.

  4. Once the steaks have finished marinading, prepare the vegetables.

  5. Wash and cut the broccoli into small florets discarding any stems. Place in a bowl along with the sliced carrots and courgettes/zucchini. Pour over the olive oil and season, then toss to coat the vegetables with the oil.

  6. Now wash the potatoes, place in a pan, cover with water and add a little salt. Bring to the boil and simmer for 15–20 minutes until tender.

  7. Next put five plates in the oven to warm.

  8. Remove the steaks from the marinade and pat dry (reserve the marinade). The steaks can be barbecued or cooked in a heavy-based frying pan/skillet. If using a pan, first heat the pan until it is really hot and then brush with olive oil. Reduce the heat and add the steaks to the pan. Cook over a medium heat for about 2 minutes on each side, depending on how you like your steaks. Remove them on one of the warmed plates, cover the plate with foil and leave the steaks to rest for 5 minutes, turning halfway through.

  9. While the steaks are cooking, the vegetables can also be cooked. First, heat the deep-sided frying pan/skillet, then add the vegetables and sauté over a medium heat for 4 minutes, stirring a couple of times. Reduce the heat, pop on the lid, and continue to cook for 5 minutes or until the vegetables are just tender. Remove the lid, turn up the heat and sauté for a further minute to crisp them up.

  10. When the steaks are resting, stir the reserved marinade into the steak pan and, over a gentle heat, let it bubble to heat through. (If the steak was barbecued, once the vegetables have been cooked and removed from their pan, use this pan to heat through the marinade.)

  11. Serve the steaks with the sauce poured over and the vegetables alongside.

Updated: June 24, 2018

Fisherman’s Pie with Broccoli and Sweet Potato

Fisherman's Pie with Broccoli and Sweet Potato

 

This fish pie is made with mouthwatering white fish and prawns/shrimp with broccoli in a cheesy sauce topped with sweet potato sprinkled with cheese.

 

Fisherman's Pie with Broccoli and Sweet Potato
Prepares: 6 servings
 
  • Preparation time: About 35 minutes
  • Cooking time: 35 minutes

  • Ingredients
  • 1kg (2 lb 4 oz) sweet potatoes
  • 300ml (10 fl oz) milk (1¼ cups)
  • 28g (1 oz) flour (3 tbsp)
  • 28g (1 oz) butter (2 tbsp)
  • salt and freshly ground black pepper
  • small broccoli head
  • 170g (6 oz) Cheddar cheese, grated (1½ cups)
  • 700g (1 lb 8 oz) cod or haddock, skinned and cubed
  • 170g (6 oz) cooked tiger prawns/shrimp
  • knob of butter
  • 3 tbsp freshly chopped parsley

  • To serve
  • Serve with sugar snap peas/mange tout or peas

  • For this recipe, you'll need a 1.2 litre/2 pint shallow ovenproof dish


  1. Method
  2. Preheat the oven to 200°C (400°F) (gas 6)

  3. Peel the sweet potato and cut into even sized pieces. Simmer in lightly salted water until just tender, about 15 minutes. Then drain and set aside.

  4. Cut the florets from the head of broccoli into small pieces. You will need 170g (6 oz) of the florets (1½ cups).

  5. Next, pour the milk in a pan and add the flour and butter. Whisk continuously over a moderate heat until the sauce begins to boil and has thickened. Remove from the heat, season. and stir in 115g (4 oz) (1 cup) of the grated cheese. Beat until the cheese has melted.

  6. Spoon a thin layer of the sauce over the base of the ovenproof dish. Layer the cubes of fish over the sauce and scatter over the prawns/shrimp and broccoli florets. Then pour over the remaining sauce.

  7. Mash the sweet potato with the butter and stir in the parsley. Season well. Spoon on top of the fish and then sprinkle over the remaining cheese.

  8. Bake in the oven for 30–35 minutes until the top is golden and the sauce is bubbling.

  9. Serve with the sugar snap peas/mange tout or peas.

Updated: March 13, 2018