Seared Beef with Garden Vegetables
A scrumptious sirloin is flash-cooked to seal in all its fabulous flavours. The seared beef is then surrounded by plenty of fresh garden vegetables. Sirloin is among the leanest cuts of steak, and trimming away any visible fat before eating makes it even better.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
| Servings | Prep Time | Cook Time |
| 8servings | 15minutes | 35minutes |
| Servings | Prep Time |
| 8servings | 15minutes |
| Cook Time |
| 35minutes |
Ingredients
- 2 garlic cloves finely chopped
- 1/2 tsp pepper
- 1 bone-in beef sirloin steak 2 cm thick about 1.2 kg
- 500 g potatoes quartered
- 500 g green beans
- 1 large red onion very thinly sliced
- 2 tbsp white wine vinegar
- 2 tsp extra virgin olive oil
- 1/4 tsp sugar
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Preheat the oven to 375°F (190°C). Mash the garlic and 1/4 teaspoon pepper with the side of a knife to form a chunky paste. Rub the mixture on both sides of the steak. Set aside.
- Bring the potatoes and enough water to cover to a boil in a saucepan. Reduce the heat and simmer for 5 minutes. Add the beans and cook until the potatoes are tender and the beans are just tender, 3–4 minutes. Drain, rinse with cool water and transfer to a large bowl.
- Place the onion in a colander and rinse with hot tap water. Mix the vinegar, oil, the remaining pepper and the sugar in a small bowl. Set the vinaigrette aside.
- Heat a large heavy-based ovenproof pan over medium-high heat until very hot but not smoking. Add the steak and sear until browned, about 3 minutes on each side. Transfer to the oven. For medium-rare (480°F–525°F/250°C–275°C), cook 15–18 minutes; medium (525°F–550°F/275°C–290°C), 20 to 23 minutes. Let stand for 5 minutes. Trim any remaining fat and thinly slice the steak. Arrange the vegetables around the seared steak and drizzle with the vinaigrette before serving.
Recipe Notes
Per serving: 261 calories, 31 g protein, 10 g total fat, 4 g saturated fat, 69 mg cholesterol, 11 g total carbohydrate, 2 g sugars, 3 g fibre, 66 mg sodium
Lean trimmed beef is a highly nutritious food. It is an excellent source of iron, niacin, riboflavin, vitamin B12 and zinc.
