Grilled steak ratatouille & saffron rice

Steak Ratatouille And Saffron Rice

Serves 4

  • For the ratatouille

  • 1 courgette

  • 1 small aubergine

  • 2 mixed-colour peppers

  • 1 red onion

  • 1 heaped teaspoon harissa

  • 2 anchovy fillets

  • 2-4 cloves of garlic

  • 700 g passata

  • 1 tablespoon balsamic vinegar

  • ½ bunch fresh basil

  • 2 tablespoons fat-free natural yoghurt

  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • 1 good pinch saffron

  • ½ lemon

  • For the steak

  • 2 x 250 g quality sirloin steaks, fat removed

  • 1 teaspoon sweet paprika olive oil

  • ½ bunch fresh flat-leaf parsley

  • 1 heaped teaspoon Dijon mustard

  • 1 tablespoon extra virgin olive oil

  • ½ lemon

Ingredients out • Kettle boiled • Griddle pan, high heat • Small lidded pan, medium heat • Shallow lidded casserole pan, medium heat



START COOKING

Halve the courgette lengthways, slice the aubergine 1cm thick and place both on the griddle pan, turning when charred • Put 1 mug of rice, 2 mugs of boiling water, the saffron, lemon half and a pinch of salt into the small pan, cover and cook until fluffy, stirring occasionally • Tear the seeds and stalks out of the peppers, then roughly chop with the peeled red onion and put into the casserole pan with the harissa, anchovies and 1 teaspoon of their oil • Squash in the unpeeled garlic through a garlic crusher and stir regularly



Remove the charred courgette and aubergine from the griddle pan, leaving it on the heat, and roughly chop them on a board • Add them to the casserole pan along with the passata and vinegar, and boil with the lid on • Rub the steaks with salt, the paprika and 1 teaspoon of olive oil and place on the hot griddle pan, turning every minute until cooked to your liking



On a board, finely slice the parsley stalks and roughly chop the leaves • Add the mustard and extra virgin olive oil, season with salt and pepper and squeeze over the lemon juice, then mix together and spread over the board • When the steaks are done, transfer them to the board, turn in the dressing, then slice • Tear the top leafy half of the basil into the ratatouille, season to taste, and serve with yoghurt and saffron rice

Nutritional Information

Method

Ingredients out • Kettle boiled • Griddle pan, high heat • Small lidded pan, medium heat • Shallow lidded casserole pan, medium heat

START COOKING
Halve the courgette lengthways, slice the aubergine 1cm thick and place both on the griddle pan, turning when charred • Put 1 mug of rice, 2 mugs of boiling water, the saffron, lemon half and a pinch of salt into the small pan, cover and cook until fluffy, stirring occasionally • Tear the seeds and stalks out of the peppers, then roughly chop with the peeled red onion and put into the casserole pan with the harissa, anchovies and 1 teaspoon of their oil • Squash in the unpeeled garlic through a garlic crusher and stir regularly

Remove the charred courgette and aubergine from the griddle pan, leaving it on the heat, and roughly chop them on a board • Add them to the casserole pan along with the passata and vinegar, and boil with the lid on • Rub the steaks with salt, the paprika and 1 teaspoon of olive oil and place on the hot griddle pan, turning every minute until cooked to your liking

On a board, finely slice the parsley stalks and roughly chop the leaves • Add the mustard and extra virgin olive oil, season with salt and pepper and squeeze over the lemon juice, then mix together and spread over the board • When the steaks are done, transfer them to the board, turn in the dressing, then slice • Tear the top leafy half of the basil into the ratatouille, season to taste, and serve with yoghurt and saffron rice

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 593
    30%
  • Carbs 71.3g
    27%
  • Sugar 14.2g 16%
  • Fat 13.7g 20%
  • Saturates 3.6g 18%
  • Protein 42.3g 94%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus

  • For the ratatouille

  • 1 courgette

  • 1 small aubergine

  • 2 mixed-colour peppers

  • 1 red onion

  • 1 heaped teaspoon harissa

  • 2 anchovy fillets

  • 2-4 cloves of garlic

  • 700 g passata

  • 1 tablespoon balsamic vinegar

  • ½ bunch fresh basil

  • 2 tablespoons fat-free natural yoghurt

  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • 1 good pinch saffron

  • ½ lemon

  • For the steak

  • 2 x 250 g quality sirloin steaks, fat removed

  • 1 teaspoon sweet paprika olive oil

  • ½ bunch fresh flat-leaf parsley

  • 1 heaped teaspoon Dijon mustard

  • 1 tablespoon extra virgin olive oil

  • ½ lemon