Essentials South Africa – August 2019

food | meal makeover

steak & chips

kilojoules 4 452 vs 2 109

Protein 62g vs 34g

Carbs 29g vs 31g

fat 76g vs 26g

sat fat 37g vs 6.5g

fibre 3.5g vs 5g

sugar 2.5g vs 9g

salt 1.4g vs 0.3g

300g sweet potatoes, cut into chips

1 tbsp sunflower oil

4 x 75g lean, thin-cut steaks

2 tbsp olive oil

1 tsp smoked paprika

2 tbsp each fresh parsley and

oregano, chopped

1 red chilli, deseeded and

finely chopped

1 small red onion, finely chopped

1 garlic clove, crushed

½ tbsp red-wine vinegar

Juice of ½ lemon

Salad leaves, to serve

1

Heat the oven to 200°C. Toss

the sweet potato chips with

the sunflower oil on a baking tray,

season with freshly ground

pepper and roast for 30 min,

until tender and crisp, turning

every now and then.

2

While the chips are cooking,

rub the steaks with a little of

the olive oil and smoked paprika.

Season with some freshly ground

pepper. Set aside while you make

the salsa.

3

Mix together the parsley,

oregano, chilli, onion,

garlic, vinegar, lemon juice and

remaining olive oil. Season.

4

Heat a griddle pan until very

hot. Add the steaks and cook

for 1 min on each side. Transfer to

plates, spoon over the salsa and

serve with the sweet potato chips

and salad leaves.

OUR HEALTHIER vERSION

THE ORIgINAL vERSION SerVeS 2 r eAdY iN 40 MiN

Sirloin, fillet or rump steak is pan-fried in a

mixture of oil and butter, served with deep-fried

chips and a rich Béarnaise sauce.

WHAT WE DID

We used lean, thin-cut steaks, rubbed with oil

and paprika, and cooked in a griddle pan. The

sweet potato chips are roasted, and the sauce

is a chilli, herb and shallot salsa.

THE DIFFERENCE

feature

Nichola Palmer

photography

ti-mediacontent.com

meaL makeover

same

ta s t e ,

fewer

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