High proteinHigh carb

Grilled Steak & Greens

Rest it for as long as it cooked. That is the whole difference.

30 min Serves 1 Grill, Stove, Saucepan

Per serving

900

kcal

83.1 g

protein

64.1 g

carbs

35.1 g

fat

9.2 g protein per 100 kcal · 9.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Beef steak (sirloin)250 g
  • Green beans150 g
  • Potato250 g
  • Olive oil12 g
  • Garlic(optional)10 g

Method

  1. 1Boil the potatoes and steam the beans.
  2. 2Grill the seasoned steak four minutes a side for medium.
  3. 3Rest it as long as it cooked.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Crushing or chopping garlicShow

Garlic is added in small pieces so it spreads through the dish. It burns in seconds, which turns it bitter, so it usually goes in after the onion, not before.

  1. Pull one clove off the bulb. Trim off the hard little root end.
  2. Lay the flat of your knife on the clove and press down firmly with the heel of your hand. The skin splits and slips off.
  3. Slice it thinly, then rock the knife back and forth over the slices until the pieces are tiny. Or push the peeled clove through a garlic crusher.
  4. In the pan it needs about 30 seconds to a minute, stirring, until it smells strong — then add the next ingredient.

Ready when: In the pan: fragrant and pale gold. Brown means it has gone too far.

Steaming vegetablesShow

Steaming keeps vegetables bright and keeps more of their vitamins than boiling.

  1. Put about 2–3 cm of water in a pan and bring it to the boil.
  2. Put the veg in a steamer basket or metal colander over the pan (not touching the water) and cover with a lid.
  3. Most green veg take 3–6 minutes.
Using the grillShow

An overhead grill cooks from the top with fierce heat — things go from golden to burnt quickly.

  1. Heat the grill for a few minutes first.
  2. Put the food on the grill tray about 8–10 cm from the heat.
  3. Stay nearby and check often. Turn the food halfway.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.