Nutrition balance score
Good
Glycemic Index
24
Low
Glycemic Load
4
Low
Nutrition per serving
Calories317.4 kcal (16%)
Total Fat11.4 g (16%)
Carbs18.3 g (7%)
Sugars6.9 g (8%)
Protein41.9 g (84%)
Sodium2068.7 mg (103%)
Fiber2.4 g (9%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
2 x 170gextra-lean medallion steaks
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, or 1-2 tsp dried chilli flakes
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.
Step 2
Pour over the soy sauce and 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 low- calorie cooking spray.
Step 5
Place the steaks in the pan and pour the marinade left in the bowl on top.
Step 6
Cook the steaks to your preference.
Step 7
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.
Step 8
You can check how well done the meat is by pressing the steak with your finger.
Step 9
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.
Notes
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