Steak and three vegetables is an easy, nutritious meal. Try to include three serves of colourful vegetables, such as broccoli, carrots and grilled tomatoes.
Why not serve it with barbecued vegetables or just some mustard, greens and potatoes. Try our Grilled steak on parsnip mash with charred asparagus, Minute steak sandwiches with pesto and grilled vegetables or the mouth-watering Pumpkin, lentil, rocket and beef salad.
Follow the cooking tips below, and learn how to test for the perfectly finished steak, whether you like it rare, medium or well done.
Trim the fat
Trim any fat (the white bits) off a 150g piece of lean sirloin or lean fillet steak. If time permits, allow the meat to rest for 15 minutes to ensure it’s not refrigerator-cold when cooked.
Heat and grill
Preheat a non-stick electric grill or barbecue over high heat until hot. Add the steak and grill for about 3–4 minutes each side, turning only once during cooking. Check if the steak is done by gently pressing it with your fingers to feel its resistance (see tips below).
Testing for rare
You can use your hand as a guide to testing how the steak is 'done'. To do this, relax your hand and gently press the pad below your thumb. This is how rare steak should feel. Then lightly touch the thumb with your index finger and press the pad again – this is how medium-rare steak should feel.
Testing for medium
Lightly touch the thumb with your middle finger and press the pad below your thumb. This is how medium steak should feel. Then repeat the action with your ring finger – this is how medium-well steak should feel. You will notice the pad getting harder as you progress.
Testing for well done
Lightly touch the thumb with your little finger and press the pad below your thumb. This is how well-done steak should feel.
Rest
When it’s cooked to your liking, remove the meat from the grill and place it on a plate. Rest it for 3–5 minutes in a warm place (which means near the place where it was cooked). This helps the meat fibres ‘relax’ and allows the juices to spread evenly through the steak.
