BEEF, or any red meat, provides a good source of protein in the diet, as well as haem iron, which helps prevent anaemia and helps maintain your energy levels. Consume foods and drinks high in Vitamin C with the meal to ensure good absorption of iron into the body.
For the steaks: 1 tbsp vegetable oil * 4 thick sirloin steaks, all visible fat removed * 1 tbsp pink peppercorns, roughly crushed * 1 tbsp capers, drained & rinsed * 220ml (7 floz) beef stock * 2 tsp Cognac or brandy * 1 garlic clove, chopped * 4 tbsp fat-free natural fromage frais * 455g (1lb) stringless runner beans, trimmed and sliced, to serve
For the potatoes: 1 tbsp olive oil * 3 onions, chopped * 3 garlic cloves, finely chopped * handful of fresh thyme leaves, off the stalks * salt & freshly ground black pepper * 795g (1¾lb) baby new potatoes, thickly sliced
First make the potatoes. Heat a frying-pan on a medium heat and add ½tbsp olive oil. Add the onions and gently cook for 25 minutes until softened and golden. Stir in the garlic and thyme and season well. Set aside. Meanwhile, pre-heat the oven to 200°C/400°F/Gas 6. Boil the potatoes for 5 minutes and drain well. Put the potatoes in a large roasting tin, in a single layer, and drizzle on ½ tbsp olive oil. Season with salt and pepper. Bake in the oven for 15 minutes, turning halfway, until golden. Then stir in the onion mixture and bake for a further 5 minutes.
Steam the runner beans until tender and ready to serve. Make the sauce by placing a saucepan over a medium-low heat. Add the pink peppercorns, capers, stock, Cognac and garlic and simmer for 2-3 minutes. Remove from the heat and stir in the fromage frais. Leave to one side, but keep warm.
Meanwhile, coat the steaks with the vegetable oil. Heat a griddle pan on a high heat and add the steaks. Cook as desired: 2 minutes each side for rare, 3 minutes each side for medium and 4 minutes each side for well done. Pull together the steaks, potatoes, runner beans and sauce, then serve.
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This recipe comes from the section FOOD AS MEDICINE, a selection of simple family meals, light lunches, desserts and smoothies for a healthy life.
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