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Mediterranean Steak Stew with Minted Ratatouille
speedy steak
Prep in 10
High protein
1/3 daily fibre
5 of 5 a day
New
Low sat fat
Serving size
Ingredients
- 4 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 aubergine
- 100g passata
- 2 tsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 80g brown rice (brown rice (100%))
- 1 tbsp balsamic vinegar (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 1 handful of fresh mint
- 2 Denver steaks
- 1 pepper
- 1 courgette
- 1 onion
- 1 unwaxed lemon
Nutritional Information
Calories: 640
Protein: 46g
Carbs: 56g
Fat: 26g
Ingredients
- 1 handful of fresh mint (use half)
- 2 tsp harissa paste (use half) (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 1 aubergine (use half)
- 4 tsp garlic paste (use half) (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 onion (use half)
- 1 Denver steak
- 1 courgette (use half)
- 100g passata (use half)
- 1 unwaxed lemon (use half)
- 1 pepper (use half)
- 80g brown rice (use half) (brown rice (100%))
- 1 tbsp balsamic vinegar (use half) (Sulphites) (Wine Vinegar, Concentrated Grape Must)
Nutritional Information
Calories: 640
Protein: 46g
Carbs: 56g
Fat: 26g
Mediterranean Steak Stew with Minted Ratatouille
speedy steak
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Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9. Bring a large saucepan filled with salted hot water to a boil. Add the rice and boil for 25-30 mins, until cooked, then drain.
- Slice the courgette and aubergine into 1/2cm half-moons. Place the aubergine and courgette on a lined baking tray, drizzle with 1 tbsp oil and season with sea salt and black pepper. Cook for 15-18 mins, turning once, until golden.
- Pick the mint leaves from the stalks and roughly chop. On a separate board, cut the steak against the grain into strips and add it to a mixing bowl with half the mint, half the garlic and the juice from half the lemon. Mix and set aside.
- Dice the pepper into 2cm squares. Roughly dice the onion. Heat a large frying pan with 1 tbsp oil on medium-high heat. Add the onion, pepper and remaining garlic. Cook for 4-6 mins, until softened, then stir in the harissa, vinegar and passata, followed by the steak. Cook for 5-6 mins, until the steak is cooked through, then mix in the roasted courgette and aubergine.
- Serve the stew alongside the rice and garnish with the remaining mint and lemon as wedges.
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