Nutrition balance score
Unbalanced
Glycemic Index
23
Low
Glycemic Load
4
Low
Nutrition per serving
Calories505.5 kcal (25%)
Total Fat33.1 g (47%)
Carbs18 g (7%)
Sugars6.9 g (8%)
Protein37.9 g (76%)
Sodium2082.2 mg (104%)
Fiber2.3 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
2 x 170gmedallion steaks
extra - lean
2 Tbspreduced-salt soy sauce
1 TbspWorcestershire sauce
or Henderson's relish freshly ground black pepper, to taste
low-calorie cooking spray
20gfresh coriander
stalks and leaves finely chopped
2tomatoes
finely diced
1red chillies
deseeded and finely chopped
1spring onion
trimmed and finely chopped
2garlic cloves
peeled and minced
2 Tbspfish sauce
2 Tbsplime juice
or lemon juice
2 tspgranulated sweetener
Instructions
Step 1
Place the steaks in a bowl. Pour over the soy sauce and
Step 2
Worcestershire sauce, season with some black pepper and leave to marinate for a few minutes while you make your dressing.
Step 3
Mix together all the dressing ingredients in a bowl.
Step 4
Place a frying pan over a medium heat and spray with lowcalorie cooking spray. Place the steaks in the pan and pour the marinade left in the bowl on top. Cook the steaks to your preference. The exact times will vary depending on the thickness of your steaks, but it will be around 2 minutes each side for rare, 3 minutes each side for medium and 4 minutes each side for well done. You can check how well done the meat is by pressing the steak with your finger. When you press down, a rare steak will be quite spongy with little resistance, a medium steak will only have a little resistance and a well-done steak will be quite firm.
Step 5
Once cooked, take the meat out of the pan and leave to rest for a few minutes before slicing and serving with the dressing.
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