Grilled steak with herby brown rice

Name: Grilled steak with herby brown rice
Total time: 40 min
Yield: 2
Ingredients: 1 red pepper; 150 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 shelled pistachios; extra virgin olive oil; 1 lemon; 2 tablespoons fat-free natural yoghurt; 30 g feta cheese

Sweet charred peppers & feta

“Blackening peppers over a flame or under the grill is a brilliant way to inject some delicious smoky, sweet flavours into your dish. Steaming them in a covered bowl is super important, too – it’ll help loosen the skins, which will make peeling them a lot easier. Sliced up and tossed through the grilled steak and its juices, then served with herby rice make this a brilliant, flavour-packed dinner. Plus, store cupboard staple, brown rice, contains a bumper source of vitamins and minerals, including selenium for efficient immune system function. ”

Serves 2

Cooks In40 minutes

DifficultyNot too tricky

Steak Beef

Nutrition per serving

Calories 735 37%
Fat 33.7g 48%
Saturates 9.6g 48%
Sugars 10.7g 12%
Salt 1.2g 20%
Protein 43g 86%
Carbs 68.8g 26%
Fibre 6.7g -

Of an adult's reference intake

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Ingredients

1 red pepper
150 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 shelled pistachios
extra virgin olive oil
1 lemon
2 tablespoons fat-free natural yoghurt
30 g feta cheese

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Method

Place the pepper over the flame on your hob or under a hot grill and char for 15 minutes, or until blackened and blistered all over, turning occasionally.
Cook the rice in boiling salted water according to the packet instructions, then drain. Return to the pan and keep covered until needed.
Once charred, place the pepper in a bowl, cover and leave to steam for 10 minutes, then leave to cool.
Pick and finely chop the parsley leaves, then trim and finely slice the spring onions.
Place the steak onto a board, cover with clingfilm, then bash with a rolling pin until 1cm thick.
Discard the clingfilm, drizzle over a little olive oil, season well with sea salt and black pepper, then massage into the meat.
Rub the skin off the pepper, then halve, deseed and tear the flesh into strips, placing on a plate as you go.
Place a large non-stick frying pan over a high heat, scatter in the pistachios and toast until golden, then roughly chop. Return the pan to the heat.
Place the steak into the hot pan, and cook for 6 minutes, or until browned but still pink in the middle, turning regularly.
Stir the parsley and spring onions through the rice with 1 tablespoon of extra virgin olive oil and a pinch of pepper. Finely grate in the lemon zest and squeeze over half the juice, then pile onto plates.
Mix the yoghurt with a squeeze of lemon juice, then season to taste.
Rest the steak 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.