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E-Health: Recipe of the Week
BEEF MEDALLIONS WITH MUSHROOMS AND CAULIFLOWER MASH
Serves 2
Preparation time 10 mins
Cooking time 20 mins
Level of Difficulty easy
High protein
Wheat-free
This dish is a great way to enjoy cauliflower and the perfect thing to help warm you on a cool night.
Ingredients
- 2 small beef medallions
- 150g mushrooms, sliced
- 1 tsp dried thyme
- 1/2 cup red wine
- Cauliflower mash
- 300g cauliflower
- 1 garlic clove, peeled
- 1 tbsp ricotta
- 1 tbsp grated parmesan
Method
Prepare the mash: Cut the cauliflower into small pieces. Place cauliflower and garlic in a pan of boiling water and cook for five minutes. Drain and mash. Season with salt and pepper. Mix through the ricotta and parmesan.
Cook the steak: While the cauliflower is cooking, place a non-stick frypan on a medium-high heat. Brush the pan with olive oil and add the beef medallions. Cook medallions for three minutes, then turn. Cook for a further three to four minutes, or to your liking. Transfer beef to a plate and cover with foil.
Make the mushroom sauce: Turn the heat under the frying pan to high. Add the mushrooms and cook, stirring frequently, for two minutes. Add the thyme and red wine and simmer for two minutes.
To serve: Serve the beef medallions with the cauliflower mash, topped with mushroom sauce.
Nutritional Analysis
| Average |
per 420g |
Energy |
1140kJ |
Protein |
32g |
Fat |
12g |
Saturated fat |
4g |
Carbohydrate |
5g |
Sugars |
3g |
Dietary fibre |
6g |
Sodium |
410mg |
Recipes analysed by Food and Nutrition Australia
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