Herb Roasted Steak with Green Pea Mash

Prep time: 10min
Total time: 25min
Serves 4
4
sirloin grilling medallions (approx. 4 oz/125 g each)
0
1/2 tsp
each salt and pepper, divided
2 mL
1 tbsp
Original Dijon Prepared 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
0
2 tbsp
fat-free sour cream
30 mL
2 tsp
each lemon zest and juice, (approx. 1/2 a lemon)
10 mL
1/4 of the recipe
calories
250
fat
4.5 g
saturated fat
1.5 g
carbs
20 g
protein
34 g
cholestrol
65 mg
fibre
6 g
sodium
580 mg

Directions

  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).

  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.

Tip

A steak dinner with only 4.5 grams of fat and 250 calories per serving