The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
British Denver Steak, Olive Rice & Parsley Sauce
Juicy British Denver steaks don’t need much to shine. Here we sizzle them till tender, then drizzle with a zingy lemon and parsley sauce. Pesto adds pep to fluffy brown rice, studded with black olives and vegetables.
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 30g pitted black olives (Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- 1 onion
- 200g brown rice (100% Brown Rice)
- 2 courgette
- 1 unwaxed lemon
- 1 handful of fresh flat-leaf parsley
- 4 tbsp green pesto (Rapeseed Oil, Broccoli, Spinach, Broad Beans, Basil, Sunflower Seed, Garlic, Salt, Yeast extract powder (Yeast Extract, Salt), Pumpkin Seeds, Porcini Mushrooms, Kale, Golden Linseeds, Citric Acid, White Quinoa, Ascorbic Acid.)
- 4 Denver steaks
- 3 garlic clove
- 200g baby tomatoes
Nutritional Information
Calories: 619
Protein: 42g
Carbs: 51g
Fat: 28g
British Denver Steak, Olive Rice & Parsley Sauce
Juicy British Denver steaks don’t need much to shine. Here we sizzle them till tender, then drizzle with a zingy lemon and parsley sauce. Pesto adds pep to fluffy brown rice, studded with black olives and vegetables.
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Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas mark 7
- Line a baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a large frying pan, a sieve & a small bowl
Boil the rice
- Remove the steaks from the fridge and allow to come to room temperature
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain. Return to the saucepan and set aside
Prep the veg
- Finely chop or crush the garlic. Cut the onion into 2cm chunks. Slice the courgettes into 1cm half-moons
- Transfer everything to the lined baking tray, along with the whole tomatoes (halve any large ones). Toss with 1 tbsp oil, a pinch of salt and pepper
- Roast for 20 mins, until golden
Make the dressing
- Halve the olives. Cut the lemon into 6 wedges. Finely chop the parsley
- Combine the parsley, juice from 2 lemon wedges, 1 tbsp oil and 2 tbsp cold water in the small bowl. Season with salt and pepper. Mix well
Get sizzlin'
- Heat the large frying pan with 1 tbsp oil on medium-high heat. Once hot, add the steaks and cook (as a guide: cook for 2-3 mins on each side for medium, or 3-4 mins for medium-well). Quickly sear the edges of the steaks. Leave to rest
Last bits & plate up
- Slice the steaks against the grain
- Stir the pesto, olives and roasted vegetables through the cooked rice. Season with a pinch of salt
- Serve the rice into plates, topped with the steaks. Drizzle over the dressing and garnish with the remaining lemon wedges
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