Mustard Minute Steak Sandwich

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Prep: 10 mins

Cook: 20 mins

Serves 4

Good source of iron

Low Sodium

Ingredients

4 thin cut Quality Mark beef Scotch fillet steaks
2-3 teaspoons your favourite prepared mustard

Method

Use about ½ teaspoon of mustard to spread evenly over both sides of each steak and season well with salt and pepper.

Cover and allow the steaks to sit at room temperature for 10 minutes to allow the flavour of the mustard to mingle with the beef.

Heat a heavy-based frying pan until very hot. Add a knob of butter or a dash of oil and swirl over the base of the pan. Add the steaks and cook for 1 minute over a high heat on each side.

Transfer to a warmed plate to rest for a further minute before serving on top of a toasted piece of chunky bread with your favourite salad ingredients.

Top with grilled mushrooms if wished and plenty of the mustard and spice grilled onions.

^{This recipe is from Allyson Gofton's recipe book, Cook.}

Suitable Cuts
Nutrition
Tips & Tricks

Nutrition Information Per Serving

Serving size: 165g

Energy kJ (kcal)	1012 (241)
Protein (g)	34.3
Fat (g)	11.5
Saturated (g)	4.1
Carbohydrate (g)	0.2
Sugars (g)	0.2
Sodium (mg)	113
Iron (mg)	2.7
Zinc (mg)	4.5
Vitamin B12 (ug)	1.2
Vitamin D (ug)	N/A
Selenium (ug)	4.9

Note: nutrient analysis for beef steak and mustard only, not for additional ingredients.

Which mustard to use?

Hot English mustard is very hot from the finely ground mustard seeds, turmeric and sugar blended with water.

French mustards:

Meaux or mixed grain mustard has a medium heat and is often blended with spices and vinegar.
Dijon mustard is smooth and pungent from a blend of seeds and spices and wine or verjuice - the latter giving the mustard less heat.
French or Bordeaux mustard is darker in colour from the brown and black mustard seeds mix, that’s blended with grape must (unfermented wine).
German mustards tend to be milder but with a sweet and sour, slightly pungent taste. They are often saltier too.
American mustard is very mild and very sweet and more often like a sauce.