Herb Roasted Steak with Green Pea Mash

Prep time: 10min

Total time: 25min

Serves 4

Ingredients
Nutritional Information

sirloin grilling medallions (approx. 4 oz/125 g each)

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

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

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).
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