Pan-Fried Steak with Roast Green Beans & Parsnips

  • Prep Time 10 min
  • Total Time 30
  • Serves: 4

Ingredients

  • 1 1/4 cups pineapple juice, divided 300 mL
  • 3 tbsp vegetable oil, divided 45 mL
  • 1 tbsp packed brown sugar 15 mL
  • 1 tbsp Montreal steak spice 15 mL
  • 8 oz blade steak 250 g
  • 4 cups green beans, trimmed 1 L
  • 4 parsnips, peeled and sliced in 1-in. (2.5-cm) thick coins
  • 1/3 cup slivered almonds 75 mL
  • 1/4 cup melted butter 60 mL
  • 1/4 tsp salt and pepper each 1 mL

Directions

  • Step 1

    Preheat oven to 450°F (230°C). Whisk together 1 cup (250 mL) of the pineapple juice, 2 tbsp (30 mL) of the oil, brown sugar and steak spice in a medium bowl. Add the beef, toss to coat. Set aside. Toss beans, parsnips, almonds, butter, salt, pepper and remaining pineapple juice in large bowl. Place in parchment paper–lined roasting pan. Roast in preheated oven until parsnips are fork-tender, 20 to 25 min.

  • Step 2

    Remove beef from bowl, reserving marinade. Cook beef in a large skillet over high heat until the underside starts to cook, about 3 min. Flip and cook beef on second side, about 3 min. Transfer to a cutting board to rest.

  • Step 3

    Meanwhile, boil reserved marinade in skillet over high heat until thickened and reduced by half, 5 to 7 min. Reduce heat to low and stir in remaining oil. Pour sauce into serving bowl. Set aside.

  • Step 4

    Slice beef thinly. Place beans and parsnips on a platter and top with beef. Drizzle about 1/4 cup (60 mL) sauce over top. Serve remaining sauce on the side.

Tip

When time permits, cover and refrigerate marinated blade steak 1 to 24 hr. until ready to use.

Nutrition Facts

  • Nutrition Description Per serving (1/4 of the recipe): 430g
  • Calories 580
  • Fat 33 g
  • Saturated Fat 11 g
  • Carbs 52 g
  • Sugar 22 g
  • Protein 19 g
  • Cholesterol 75 mg
  • Fibre 11 g
  • Sodium 640 mg