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Steak and Wedges with Homemade Vegetable Sauce
This recipe is perfect for a mid-week meal and we love serving it on a platter which is fun for kids and adults alike, to pick from. Our tip - make up the vegetable sauce the day before and reheat before use for a fast meal after a busy day.
Prep: 30 mins
Cook: 6 mins
Serves 4
Excellent source of iron
Low Sodium
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IngredientsBeef
Vegetable Sauce
Potato wedges
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Method |
Nutrition Information Per Serving
Serving size: 526g| Energy kJ (kcal) | 1798 (429) |
| Protein (g) | 27.9 |
| Fat (g) | 21.3 |
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Saturated (g)
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4.4 |
| Carbohydrate (g) | 29.1 |
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Sugars (g)
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10.7 |
| Sodium (mg) | 416 |
| Iron (mg) | 4.9 |
| Zinc (mg) | 5.2 |
| Vitamin B12 (ug) | 2.2 |
| Vitamin D (ug) | N/A |
| Selenium (ug) | 3.5 |
- Floury potatoes such as Agria or Ilam Hardy are good options for this recipe. Cut potato wedges larger than you normally would so they are crisp on the outside with lots of soft potato flesh on the inside when cooked.
- When roasting the potato wedges, shake the roasting dish from time to time so the wedges roast evenly. Line the dish with baking paper if you prefer.
- If you have more sauce than you need, freeze extra sauce for up to three months for another meal.
- This wholesome meal is packed with essential iron for developing brains, and has the 5+ vegetables daily serve in the one meal.
- To reduce the sodium content of this dish, opt for a salt reduced stock.
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BEEF + LAMB NEW ZEALANDPO BOX 33 648TAKAPUNA, AUCKLAND, NEW ZEALAND
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Vegetable Sauce
Place a dash of oil in a heavy-based saucepan and add the onion and leek. Cover and cook over a low heat until soft, but not coloured, about 10 minutes. Add the red pepper, carrot and courgette, cover and cook for a further 2-3 minutes.
Pour in the tomatoes and vegetable stock and cook for 20 minutes until all the vegetables are tender. Using a stick blender, blend until nearly smooth, leaving behind a few chunky pieces. Set aside to reheat when ready to use.
Potato wedges
Peel or scrub the potatoes and cut lengthwise into chunky, but even sized wedges, 6-8 cm long and 3-4 cm thick.
Blanch the wedges for 5 minutes in lightly salted boiling water. Drain and quickly dry off over the heat. Place in a shallow roasting dish and pour over the oil, toss well to coat each wedge of potato. Sprinkle over paprika. Place in the oven and roast for 25-30 minutes, turning once during cooking until golden and cooked through.
Beef
Rub the steaks with a dash of oil and season. Heat a barbecue grill until hot (or heat a large frying pan over a high heat). Place steaks on the grill for 3-4 minutes, then turn over and cook for a further 3-4 minutes for medium steak. Remove from the heat and place on a warmed plate. Cover loosely with foil and leave to rest for 5 minutes. Thinly slice the rump steaks across the grain and serve with the potato wedges and some of the vegetable sauce.