Pan-fried steak with vegie gratin

Rating:

Average: 4 (1 vote)

Serves: 4
Time to make: 1 hr (Hands-on time: 25 mins, Cooking time: 35 mins)
Total cost: $20.88 / $5.22 per serve
(at time of publication)

Diabetes friendly High fibre High iron Low fat Low kilojoule Gluten free High protein

Ingredients
Nutrition info.

Full ingredients list:

cooking oil spray
500g Brussels sprouts, outer leaves removed, thinly sliced
600g potatoes, scrubbed, thinly sliced
1/2 cup skim milk
1/4 cup freshly grated parmesan
4 x 120g lean steaks, trimmed
mixed green salad, to serve

Nutritional information (per serve)

Kilojoules:

1,528kJ

Calories:

365cal

Protein:

37.9g

Total fat:

9.3g

Saturated fat:

3.7g

Carbohydrates:

26.3g

Sugars:

Dietary fibre:

9.5g

Sodium:

216mg

Calcium:

149mg

Iron:

6.8mg

Instructions

Instructions and steps:

Step 1 Preheat oven to 200°C. Spray a 6-cup baking dish with oil. Place a third of the Brussels sprouts in a single layer in baking dish. Layer over a third of the potatoes. Continue alternating layers until all vegetables are used. Pour milk over top layer.

Step 2 Bake for 35 minutes. Sprinkle with parmesan and cook for 5 more minutes, or until potatoes are tender and milk has been absorbed.

Step 3 Meanwhile, spray a large frying pan with oil, place over medium-high heat and cook steaks to your liking (about 8–10 minutes for medium). Serve with gratin and salad.