Seared sirloin with garden vegetables

    Looking for a healthy steak? Here it is: a scrumptious sirloin, flash-cooked so it retains all its fabulous flavours and surrounded by plenty of fresh vegetables. Sirloin is among the leanest cuts of steak, yet is wonderfully succulent.


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    Ingredients
    Serves: 8 

    • 2 garlic cloves, finely chopped
    • pepper to taste
    • 1 sirloin steak cut 4cm (1¼in) thick, about 1kg (2¼lb)
    • 450g (1lb) medium-sized new potatoes, quartered
    • 450g (1lb) green beans
    • 1 large red onion, very thinly sliced
    • 2 tbsp white wine vinegar
    • 2 tsp extra virgin olive oil
    • ¼ tsp caster sugar

    Method
    Prep:20min  ›  Cook:35min  ›  Ready in:55min 

    1. Preheat the oven to 190°C (375°F, gas mark 5). Mash the garlic with the pepper using the side of a chef's knife, to form a chunky paste. Rub this on to both sides of the steak. Set aside.
    2. Put the potatoes in a saucepan of water and bring to the boil. Reduce the heat and simmer for 5 minutes. Add the beans and cook for a further 3–4 minutes or until the potatoes are tender and the beans are al dente. Drain, rinse with cool water and transfer to a large bowl.
    3. Put the onion in a colander and rinse with hot water. Mix together the vinegar, oil, sugar, salt and pepper in a small bowl. Set this vinaigrette aside.
    4. Heat a large, heavy ovenproof frying pan over medium-high heat until very hot but not smoking. Add the steak and sear for about 3 minutes on each side or until browned. Transfer to the oven. For medium-rare steak, cook for 15–18 minutes; for medium cook for 20–23 minutes. Leave to rest for 5 minutes, then trim off any remaining fat and thinly slice the steak. To serve, arrange the potatoes, beans and onions around the steak on a platter and drizzle with the vinaigrette.

    Some more ideas

    *For a tasty change, roast the potatoes instead of boiling them.
    *Use 450g (1lb) cubed sweet potatoes in place of the new potatoes.
    *Replace the green beans with mangetout or sugarsnap peas.
    *For a mellow flavour, toss the red onion in balsamic vinegar instead of white wine vinegar.

    Health points

    *A 125g (4½oz) serving of beef (which is what you get in this recipe) provides a whopping supply of vitamin B12. It is also an excellent source of iron and zinc.
    *The red onion in this dish is particularly healthy for your cardiovascular system. In addition to being high in fibre, it offers large amounts of antioxidants, particularly quercetin, a potent flavonoid linked to a reduced risk of cancer, cardiovascular disease and cataracts.

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