- Prep Time
- 10 mins
- Total Time
- 25 mins
- Serves
- 4
Ingredients
- 4
- sirloin grilling medallions (approx. 4 oz/125 g each)
- 1/2 tsp
- each salt and pepper, divided
- 2 mL
- 1 tbsp
- Dijon mustard
- 15 mL
- 1 tbsp
- chopped fresh tarragon or chives, divided
- 15 mL
- 1/4 cup
- chopped fresh parsley
- 60 mL
- 4 cups
- frozen Petite Peas
- 1 L
- 1 clove
- garlic, thinly sliced
- 2 tbsp
- fat-free sour cream
- 30 mL
- 2 tsp
- each lemon zest and juice, (approx. 1/2 a lemon)
- 10 mL
Method
- Step 1
- Preheat the oven to 375°F (190°C). Heat a heavy skillet over medium-high heat; coat lightly with cooking spray. Season the steaks with 1/8 tsp (0.5 ml) each salt and pepper and sear in the skillet for 1 to 2 min. on each side. Transfer steaks to a parchment paper-lined baking sheet and brush the mustard evenly onto the tops. Mix the parsley and 2 tsp (10 ml) tarragon together and press onto the mustard. Roast for 10 min. for medium (160°F/71°C on an instant-read thermometer).
- Step 2
- Meanwhile, place the peas, garlic and 1/2 cup (125 ml) water in a medium saucepan over medium-high heat, cover and bring to a boil. Remove from heat and purée with a hand-held blender until creamy but still studded with pieces of peas. Transfer to a bowl and stir in the sour cream, lemon juice and zest and the remaining tarragon, salt and pepper. Divide the peas and steaks among 4 plates and serve.
Tips
A steak dinner with only 4.5 grams of fat and 250 calories per serving
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Nutritional Facts Per Serving
- Nutrition Description:
- 1/4 of the recipe
- Calories:
- 250
- Fat:
- 4 g
- Saturated Fat:
- 1 g
- Carbs:
- 20 g
- Fibre:
- 6 g
- Cholesterol:
- 65 mg
- Protein:
- 34 g
- Sodium:
- 580 mg