FOR A MIDWEEK MEAL IN MINUTES SIX DELICIOUSLY EASY TO COOK THIN CUT BEEF STEAK RECIPES
CHEEKY BEEF AROUSING YOUR TASTE BUDS WITH EASY TO COOK THIN CUT BEEF STEAKS. We all know that midweek mealtimes can sometimes feel a little bit ‘Meh’, lacking that bit of excitement. You enjoy dishes that are quick and easy to prepare and cook but, when it comes to the deed, it all ends up a bit bland or simply too familiar. With beef thin cut steaks added to your familiar midweek dishes, you can lift your repertoire out of the mundane and start to add a little more sizzle to proceedings, tucking into something worth getting hot under the collar about. And the great thing is that they are such a doddle to cook with, you can swagger the kitchen with confidence. This booklet provides you with 6 recipes featuring beef thin cut steaks. Each is quick, tasty and easy to cook… so no excuse not to treat yourself to that midweek quickie!
DID YOU KNOW? ✔ BEEF IS NATURALLY RICH IN PROTEIN ✔ BEEF IS A SOURCE OF IRON WHICH HELPS REDUCE TIREDNESS AND FATIGUE
✔ BEEF PROVIDES EIGHT ESSENTIAL VITAMINS AND MINERALS* THAT SUPPORT GOOD HEALTH AND WELL-BEING
*Niacin, vitamins B6 and B12, riboflavin, plus iron, zinc, potassium and phosphorus.
969kJ 231kcal
12%
12.3g 2.4g
6.0g
0.5g
18%
7%
8%
12%
of an adult’s reference intake. Carbohydrate 7.2g, Protein 23.4g, Fibre 1.8g Based on one portion.
Serves 4 Preparation and cooking time: under 15 minutes
Ingredients
Method
4 thin cut beef steaks
1. Heat half the oil in a non-stick pan, add the onion and cook over a medium heat for 3–4 minutes or until soft. Add the tomatoes, sugar, thyme and chilli sauce. Cook for 2–3 minutes. Season.
30ml/2tbsp oil 1 medium red onion, peeled and finely sliced 1x 227g can chopped tomatoes 5ml/1tsp sugar 15ml/1tbsp freshly chopped thyme leaves 10ml/2tsp good hot chilli sauce Salt and freshly milled black pepper
2. Heat a non-stick frying pan; put the steaks on a chopping board, brush with the remaining oil and season on both sides. Cook for 2–3 minutes on each side (for medium). 3. Serve the steaks with the sauce, sauté potatoes and seasonal vegetables.
PUTTING THE HEAT BACK INTO YOUR MIDWEEK
Hot Tip If you wish, use chopped tomatoes with garlic and herbs instead. The steaks are great cooked under the grill, too.
Serves 4 Preparation and cooking time: 20 minutes
Ingredients
Method
For the beef steaks
1. Transfer the steaks onto a plate, brush with 10ml/2tsp of the oil on both sides, season and brush all over with mustard. Cover and leave to one side.
4 thin cut beef steaks 30ml/2tbsp oil Salt and freshly milled black pepper 10ml/2tsp English mustard
For the Caramelised Onions and Mushrooms 1 medium onion, peeled and finely sliced 200g/7oz mushrooms, sliced 5ml/1tsp sugar 30ml/2tbsp good balsamic vinegar
For the Spicy Relish 30ml/2tbsp tomato ketchup 30ml/2tbsp sweet chilli sauce or similar 30ml/2tbsp reduced calorie mayonnaise 4 small ciabatta bread rolls or baguettes, warmed and cut in half Salad leaves, sliced tomatoes and cucumber, to garnish
2. To cook the caramelised vegetables, heat the remaining oil in a large non-stick pan and cook the onion and mushrooms under a low heat for 4–5 minutes until soft. Add the sugar and balsamic vinegar. Stir and cook for a further 5 minutes until slightly caramelised. Remove from the heat and transfer the mixture to a small bowl. 3. Meanwhile, to prepare the relish, mix all the ingredients together and set aside. Return the same pan to the hob, wipe clean and heat until hot. Cook the steaks for 2–3 minutes on each side (for medium). Leave whole or slice. 4. Cut the bread in half and spread with the relish, salad leaves, tomatoes and cucumber. Top with the steak, caramelised vegetables and more relish. Top with remaining bread and serve with fries or potato wedges and more relish.
SURE TO LEAVE YOU A LITTLE HOT UNDER THE COLLAR
Hot Tip
If preferred, use focaccia bread for the sandwich, too. Replace the English mustard with Dijon or wholegrain.
2071kJ 492kcal
25%
17.8g 3.0g 13.3g 1.6g 25%
15%
15%
27%
of an adult’s reference intake. Carbohydrate 54.6g, Protein 31.8g, Fibre 4.0g Based on one portion.
1800kJ 427kcal
21%
12.9g 4.1g 10.3g 2.6g 18%
21%
11%
43%
of an adult’s reference intake. Carbohydrate 44.7g, Protein 35.4g, Fibre 7.0g Based on one portion.
Serves 4 Preparation and cooking time: under 20 minutes
Ingredients For the fajitas 400g/14oz thin cut beef steaks, cut into strips ½ each red, yellow and green peppers, deseeded, cored and cut into thin strips 1 small onion, peeled and sliced 2 garlic cloves, peeled and finely chopped or 5ml/1tsp garlic purée 30ml/2tbsp Fajitas seasoning Juice of 1 lime 10ml/2tsp oil
For the Sweetcorn Salsa 1x 165g can sweetcorn in water, drained 2 medium tomatoes, roughly chopped 1 red chilli, deseeded and diced, optional 2 spring onions, finely chopped Juice of ½ lime 15ml/1tbsp oil (optional) Salt and freshly milled black pepper 15–30ml/1–2tbsp freshly chopped flat-leaf parsley
Plus … 4 corn or plain tortilla wraps, to serve Fresh coriander leaves, to garnish Soured cream, to serve Grated cheese, to serve
Method 1. Put the beef in a shallow bowl, add the peppers, onion, garlic, fajitas seasoning, half the lime juice and oil. Mix and set aside. 2. To prepare the sweetcorn salsa, mix all the ingredients together. 3. Heat a large non-stick frying pan and cook the beef mixture for 3–4 minutes or until the beef and vegetables caramelise. Warm the tortillas in microwave. 4. To assemble the fajitas, put some soured cream and salsa on the base of each tortilla, then top with the beef and vegetable mix. Sprinkle over the herbs and cheese (if used), roll up and serve with the extra sides.
GIVE IN TO TEMPTATION AND BEEF UP THIS CLASSIC
Hot Tip
If preferred, buy a ready-made salsa instead.
Serves 2–3 Preparation and cooking time: Under 20 minutes
Ingredients
Method
For the stir-fry
1. To make the sizzle sauce, in a small bowl, mix all the ingredients together and set aside.
300g/10½oz thin cut beef steaks, cut into rough cubes 10ml/2tsp oil 450g/1lb chilled vegetable rice
For the Sizzle Sauce 60ml/4tbsp Worcestershire sauce 5ml/1tsp Chinese 5 spice powder 30ml/2tbsp tomato purée 15ml/1tbsp honey
2. Heat the oil in a large non-stick pan or wok, add the beef and cook for 1–2 minutes, stirring occasionally. Add the sauce and vegetable rice; continue to cook for a further 3–4 minutes, stirring from time to time until the rice is piping hot. 3. Serve immediately with a green salad.
15ml/1tbsp light soy sauce Salt and freshly milled black pepper
SURE TO CAUSE A ‘STIR’ AT THE DINNER TABLE
Hot Tip
Replace chilled rice for a pack of prepared rice of your choice sold in pouches. For extra speed, use a shop bought stir-fry sauce instead.
1934kJ 458kcal
23%
11.4g 2.9g 11.1g 2.4g 16%
15%
12%
40%
of an adult’s reference intake. Carbohydrate 59.4g, Protein 31.5g, Fibre 3.6g Based on one portion.
1875kJ 448kcal
22%
23.7g 9.9g
6.1g
1.3g
34%
7%
22%
50%
of an adult’s reference intake. Carbohydrate 26.3g, Protein 33.5g, Fibre 3.4g Based on one portion.
Serves 4 Preparation and cooking time: Under 25–30 minutes
Ingredients
Method
400g/14oz thin cut beef steaks, cut into 2 inch/5cm strips
1. Heat half the oil in a large non-stick pan, add the onion and cook for 2–3 minutes.
20ml/4tsp oil 1 onion, peeled and sliced 30ml/2tbsp Thai Massaman curry paste or curry paste of your choice 1x 400ml can reduced calorie coconut milk 30ml/2tbsp crunchy peanut butter 150ml/¼pint good hot beef or lamb stock 450g/1lb small new potatoes, unpeeled and cut into quarters Salt and freshly milled black pepper 25g/1oz roughly chopped roasted unsalted peanuts, to garnish (optional) Large handful of freshly chopped coriander, to garnish
2. Stir in half the curry paste and cook for 1–2 minutes. Add the coconut milk, peanut butter and stock to the pan. Increase the heat and bring to the boil. Add the potatoes, season, reduce the heat, cover and simmer for 10–15 minutes, or until the potatoes are cooked. 3. In a separate non-stick pan, heat the remaining oil, add the beef strips and the remaining curry paste. Stir-fry for 2–3 minutes and transfer to the coconut and potato sauce. 4. Stir gently, garnish with unsalted roasted peanuts, chopped coriander (if used). Serve with boiled rice, naan or flatbread and a selection of Indian relishes and seasonal vegetables or a side salad.
FOR WHEN YOU JUST CAN’T WAIT FOR SOME SPICE
NOTE: This recipe contains nuts.
Serves 2 Preparation and cooking time: 20 minutes
Ingredients
Method
2 thin cut beef steaks
1. In a small bowl, mix together the mustard and 15ml/1tbsp oil.
For the Pine Nut Spaghetti 10ml/2tsp wholegrain or Dijon mustard 45ml/3tbsp oil 200g/7oz fresh spaghetti or pasta shapes of your choice Large handful toasted pine nuts 75g/3oz cherry tomatoes, quartered 45ml/3tbsp small fresh basil leaves, torn Salt and freshly milled black pepper
2. Cook the spaghetti according to the packet instructions, drain and transfer to a large bowl. Add the pine nuts, tomatoes, basil, the remaining oil and seasoning. Toss gently. 3. Season the steaks and brush with the mustard oil on both sides. Heat a non-stick frying pan until hot, cook the steaks for 2–3 minutes on each side (for medium). Alternatively, cook under a preheated moderate grill for the same cooking time. 4. Serve the spaghetti with the steak, garlic bread and a crunchy salad.
IT’S TIME FOR STRIP TEAS WITH THIS DELICIOUS DISH
Hot Tip
To make this dish extra special, add a few spoonfuls of prepared red or green pesto sauce to the pasta. Wholewheat pasta works well, too.
3127kJ 746kcal
37%
40.9g 4.6g
3.2g
1.1g
58%
4%
18%
23%
of an adult’s reference intake. Carbohydrate 60.5g, Protein 37.7g, Fibre 5.8g Based on one portion.
ABOUT THE RED TRACTOR* SCHEME It’s about quality Responsible production standards are observed, from farm to pack. It’s about traceability All Red Tractor beef can be traced back to the farms it came from. It’s about peace of mind Red Tractor beef farms are inspected at least every 18 months. It’s about country of origin The union flag in the logo shows where the animals were born, reared and packed. * Red Tractor is one of a number of assurance schemes available to inform consumer choice. For more information about the Red Tractor scheme, go to www.redtractor.org.uk
This recipe book is the result of a dedicated group of passionate mums, dads, foodies and food novices working on behalf of beef farmers with the aim of inspiring people to put a bit more excitement into their midweek cooking. The recipes combine midweek favourites, such as fajitas and stir fries, with delicious and lean thin cut beef steaks to deliver dishes that will arouse the taste buds whatever the day of the week.
THIN CUT BEEF STEAKS – FOR A PERFECT MIDWEEK QUICKIE!
Agriculture and Horticulture Development Board, Stoneleigh Park, Kenilworth, Warwickshire CV8 2TL