Jamie Oliver

Grilled steak with herby brown rice

Juicy flank steak with sweet charred peppers

Grilled steak with herby brown rice

Serves 2
Cooks In40 minutes
DifficultyNot too tricky
Nutrition per serving
  • Calories
    741
    37%
  • Fat
    32.0g
    46%
  • Saturates
    9.5g
    48%
  • Protein
    40.4g
    81%
  • Carbs
    77.4g
    30%
  • Sugars
    6.2g
    7%
  • Salt
    0.8g
    13%
  • Fibre
    4.8g
    -

Of an adult's reference intake

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Ingredients

  • 1 red pepper
  • 175 g brown basmati rice
  • ½ a bunch of fresh flat-leaf parsley (15g)
  • 3 spring onions
  • 2 x 125 g flank steak
  • olive oil
  • 25 g pistachios
  • extra virgin olive oil
  • 1 lemon
  • 2 tablespoons fat-free natural yoghurt
  • 30 g feta cheese
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Method

  1. Fill a medium pan with salted water and bring to the boil over a high heat.
  2. Meanwhile, place the pepper over the flame on your hob or under a hot grill. Char for 15 minutes, or until blackened and blistered on all sides, turning occasionally.
  3. While the pepper chars, add the rice to the boiling water and cook for 25 minutes, or until tender. Drain in a sieve, tip back into the warm pan, cover and set aside off the heat.
  4. Once the pepper is charred, place in a bowl, cover with a plate and leave it to steam for 10 minutes. Remove the plate and leave to cool slightly.
  5. Meanwhile, pick and finely chop the parsley leaves, then trim and finely slice the spring onions.
  6. Place the steak onto a board and cover with clingfilm, then bash with a rolling pin until 1cm thick. Discard the clingfilm, drizzle over a little olive oil and season well, then massage into the meat.
  7. Rub the skin off the pepper, then halve and deseed. Tear into strips and set aside on a plate with the juices.
  8. Shell the pistachios. Place a large non-stick frying pan over a high heat, scatter in the pistachios and toast, then tip onto a board and roughly chop. Return the pan to the heat.
  9. Place the steak into the hot pan, and cook for 6 minutes, or until browned but still pink in the middle, turning regularly.
  10. Stir the parsley and spring onions through the rice with 1 tablespoon of extra virgin olive oil and a pinch of black pepper. Finely grate in the lemon zest and squeeze over half the juice, then pile onto plates.
  11. In a bowl, mix the yoghurt with some lemon juice, sea salt and pepper. then mix.
  12. Remove the steak from the pan and rest for 3 minutes, then finely slice and toss with the pepper. Place on top of the rice, crumble over feta, scatter with pistachios, and serve with yoghurt.

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Nutrition per serving
  • Calories
    741
    37%
  • Fat
    32.0g
    46%
  • Saturates
    9.5g
    48%
  • Protein
    40.4g
    81%
  • Carbs
    77.4g
    30%
  • Sugars
    6.2g
    7%
  • Salt
    0.8g
    13%
  • Fibre
    4.8g
    -

Of an adult's reference intake