Here lean beef is flavoured with a honey-mustard marinade and served with potatoes that are first boiled, then tossed in the marinade and broiled with the meat for a barbecued effect. The broiled steak with mustard-glazed potatoes is served on a bed of peppery watercress.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
Combine the mustard, honey, vinegar, garlic and pepper in a large bowl and stir well to combine. Place the beef in a shallow bowl. Measure out 2 tablespoons of mustard mixture and rub all over the beef. Marinate the steak for 30 minutes at room temperature or up to overnight in the refrigerator.
With a vegetable peeler, remove a strip of skin from around each potato. Drop the potatoes in a large pan of boiling water and cook until they are just tender, about 20 minutes. Drain the potatoes well. Add to the bowl of mustard glaze, tossing to coat. With a slotted spoon, transfer the potatoes to the broiler. (Leave room in the broiler pan for the onion wedges and beef.)
Add the onion to the mustard mixture in the bowl, turning the wedges to coat. Add to the broiler pan with the potatoes.
Preheat the broiler. Add the steak to the mustard-glazed potatoes and onion in the pan. Broil 8 cm from the heat for 8 minutes, turning the steak, potatoes and onion midway through cooking. Let the broiled steak stand for 5 minutes before slicing. Serve with watercress.
Per serving: 311 calories, 30 g protein, 7 g total fat, 3 g saturated fat, 66 mg cholesterol, 31 g total carbohydrate, 7 g sugars, 6 g fibre, 191 mg sodium
There are two good reasons to serve meat and potatoes on a bed of salad greens: the fresh greens provide a delicious contrast to the meat; and at the same time, they round out the meal with important nutrients, such as carotenoids, vitamin C, folate and fibre.