Pan-fried Steak
with Roasted Balsamic Vegetables
A twist on classic French flavours, kept low carb!
Cals 372 · Prot 49 · Carbs 25 · Fat 10
Low Carb
Tips for Kids
Calorie Smart
35 min
A twist on classic French flavours, kept low carb!
Cals 372 · Prot 49 · Carbs 25 · Fat 10
Low Carb
Tips for Kids
Calorie Smart
Ingredients
Steak
Rump steak
400 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Roasted vegetables
Red onion
2 Piece
Red pepper
1 Piece
Small zucchini
3 Piece
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Balsamic vinegar
14*
15 ML
Brown sugar
5 Grams
Tomato paste
30 Grams
Fresh basil
15 Grams
Allergens
*14 Sulphur Dioxide
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 1558 / 372 |
| Fats (g) | 10.2 |
| of which saturated (g) | 3.5 |
| Carbohydrates (g) | 25 |
| of which sugars (g) | 13.6 |
| Fibers (g) | 6.3 |
| Proteins (g) | 48.9 |
| Salt (g) | 0.3 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep veg
- Preheat the oven to 220°C/200°C fan.
- Peel and chop the onion into wedges.
- Deseed and roughly chop the red pepper.
- Chop the zucchini into half moons.
2 Roast vegetables
- Add the vegetables to a baking tray, drizzle with oil and generously sprinkle with salt.
- Toss until coated.
- Roast for 20-25 min.
3 Make glaze
- Meanwhile, in a small bowl, mix together 2 Tbsp of water, the balsamic vinegar, brown sugar and tomato paste.
- After the vegetables have roasted for 20-25 min evenly drizzle with the glaze.
- Toss well.
- Roast for 5 min further or until the vegetables caramelise.
Tip! If cooking for kids, separate a portion of the vegetables on the baking tray and cook further without the balsamic vinegar, brown sugar and tomato paste.
4 Prep basil
- Meanwhile, pick and finely chop the basil leaves.
5 Fry steak
- Pat the steaks dry with kitchen paper.
- Rub them with oil and season with salt.
- Heat a large pan over a high heat.
- Once very hot, add the steaks.
- Fry them for 2-4 min on each side or until cooked to your liking.
- Transfer the steaks onto a plate.
- Leave them to rest.
- Once rested, season generously with pepper.
Tip! If cooking for kids, cook the steaks according to your child's preference. Slice the steaks into bite-sized pieces before serving.
6 Serve
- Finely slice the steaks.
- Serve the Pan-fried Steak with Roasted Balsamic Vegetables.
- Drizzle steak with any juices left from the steak pan.
- Garnish the vegetables with the basil.
Tip! Plate a portion of the sliced steak and vegetables separately on your child's plate. Serve some of the basil on the side as "sprinkles".
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