Quick beef fix
- Time to cook:
- 10 minutes
A supply of good quality protein in the diet e.g. steak can help to maintain muscle strength and slow down muscle decline in old age (sarcopenia).
- 225g (8oz) Lean beef rump or sirloin steak, cut into think strips
- 5mlsp (1tsp) Oil
- 1 Onion, sliced
- 100g (4oz) Mushrooms
- 2 Garlic cloves, crushed
- Dash Worcestershire sauce
- 150ml (¼ pt) Stock
- 15mlsp (1tbsp) Gravy granules
- 2 Slices of French stick
- 25g (1oz) Butter, softened
- 5mlsp (1tsp) Wholegrain Mustard
- 15mlsp (1tbsp) Fresh Parsley, chopped
Heat the oil in a large pan and cook the beef for 3-4 minutes. Add the onion, mushrooms and garlic. Cook for a further 2-3 minutes.
Then add a dash of Worcestershire sauce and the stock mixed together with gravy granules. Heat for a further 1-2 minutes until the gravy has thickened slightly. Season with salt and black pepper.
Meanwhile toast the slices of French sticks on both sides. Mix the butter with the wholegrain mustard and parsley. Spread the mixture onto the bread and finish off under the grill.
Serve the quick beef casserole with the toasted bread.
Accompany with mashed potato and peas or green vegetables.
Per portion: (261g)
Energy 1955kJ / 467cal
Fat 22g (of which saturates 10g)
Carbohydrate 25g (of which sugars 3g)