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3.83 (6 votes)

Healthy peppered steaks with parmesan polenta chips

Serves 4

Prep Time 15 min + setting and marinating

Cooking Time 40 min

Ingredients

  • 500ml skimmed milk
  • 190g instant polenta
  • 30g parmesan, grated
  • 1tbsp Dijon mustard or to taste
  • 2 garlic cloves, crushed
  • 2tbsp finely chopped fresh flatleaf parsley
  • 1tbsp balsamic vinegar
  • 2tbsp red wine
  • 1tsp ground black pepper
  • 4 x 125g lean beef steaks
  • Cooking oil spray
  • 70g rocket and 250g cherry tomatoes, halved, to serve

Method

  1. Line a 20x30cm brownie or swiss roll tin with baking paper.
  2. Pour the milk into a large saucepan with 500ml water and bring to the boil. Reduce the heat to low, then add the polenta in a slow, steady stream. Cook for 6–7 min, stirring constantly, until thick. Stir in the parmesan, mustard, garlic and parsley, then transfer the mixture to the prepared tin and smooth the surface with the back of a spoon. Set aside to cool at room temperature for 30 min or until the mixture is set.
  3. Meanwhile, put the vinegar, wine and black pepper in a shallow non-metallic bowl. Add the steaks and turn to coat, then cover and marinate for 30 min.
  4. Heat the oven to 200°C/fan 180°C/gas 6 and line a large baking sheet with baking paper. Turn the set polenta out on to a clean chopping board and cut into thick chips. Put the chips on the prepared baking sheet and spray with oil. Bake for 30 min or until golden, turning halfway through.
  5. About 10 min before the end of the cooking time, spray a large non-stick griddle pan with oil and set over a high heat. Cook the steaks for 2–3 min on each side for medium, or until cooked to your liking. Transfer to a plate, cover loosely with foil and allow to rest for 2–3 min. Meanwhile, toss the rocket and tomatoes in a large salad bowl.
  6. Serve the steaks with the polenta chips and rocket and tomato salad.

Nutrition per serving

Read more on how we calculate nutrition.
439 40.3g 9.6g 4g 1.9g 9.6g 0.9g 284mg 47.3g 4.8mg

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