Steak and chips is an all-time favourite dish for many, but has a reputation for being high in fat and carbohydrates (and therefore calories). This is indeed true if served in the traditional way, but with a few tweaks it is possible to switch out the diet-busting ingredients significantly whilst at the same time creating a delicious meal. With the added bonus of increasing your vegetable portions from zero to 3!
Before we go into how this is achieved, I want to talk about steak. Steak gets a bad rap for being high in fat. This can be true, especially for the fattier cuts like sirloin and ribeye (although you can remove the fat before or after cooking), but there are many pros to eating steak. Beef is high in protein which is important for repairing and maintaining body tissue (amongst many other critical functions) and the minerals zinc and iron which are essential for optimal health.
The first swap is in the type of vegetable used to make the chips. Butternut squash has far fewer calories and carbohydrates per gram than potatoes, along with a rich array of antioxidants, vitamins and minerals. For example, butternut squash is full of carotenoids which protect our cells from free-radicals which can lead to aging and cancer. It is also high in vitamins C, E, K and most of the B vitamins – all crucial for maintaining health.
Next we need to look at the way the vegetables are prepared. Traditionally, fries or chips and cooked using large amounts of cooking oil, either by deep frying or by oven baking. With the advent of low fat cooking sprays this is no longer necessary – similar results can be achieved without the need for the unnecessary addition of fat.
Finally we need to consider the sauce. Often steak sauces are loaded with fat from cream and oil, adding a huge amount of calories to a dish. With a little thought it is absolutely possible to make a delicious, creamy steak sauce which is full of nutritious ingredients.
Add these small changes together and you will see big results - a traditional steak and chips dish has 69% more calories, 93% more carbohydrates and a massive 179% more fat compared with the recipe below.
I make this recipe for myself and my husband every week. I hope you love it as much as we do!
Steak and Butternut Squash Chips with a Creamy Mushroom Sauce
1/2 Large Onion, finely diced
60g extra light Philadelphia
1 tsp white wine vinegar
1 tsp Worcester sauce
1 clove garlic, minced
1 Knorr beef stock pot (or equivalent) added to 200ml boiling water
2 x 200g beef steaks (choose fillet or rump for the lower fat options)
8 button or chestnut mushroom, sliced
1 medium sized butternut squash
1. Use a vegetable peeler to remove the skin of the butternut squash. Cut both ends off.
2. Cut the butternut squash in half width ways. Half the round end again length ways. Remove the seeds with a spoon.
3. Cut the butternut squash into chunky chip sized pieces.
4. Add 5 sprays of cooking spray to a baking sheet covered with tin foil.
5. Place the baking sheet into a pre-heated oven (220 celsius fan) for 5 minutes.
6. Remove the baking sheet from the oven and season.
7. Add the butternut squash to the pan.
8. Add 5 sprays of cooking spray to the butternut squash.
9. Season the butternut squash with salt and pepper.
10. Place the baking sheet into the oven. The chips will cook in 30 minutes (shake them halfway through to ensure even cooking).
11. 15 minutes into cooking the chips, put a frying pan onto medium heat and add 5 sprays of cooking spray.
12. Add the onions, mushrooms and garlic to the pan. Cook for 2-3 minutes, stirring occasionally to ensure nothing burns.
13. Whilst the vegetable are cooking, put a second frying pan onto high heat.
14. Season the steaks with salt and pepper.
15. Once the pan is really hot, add 5 sprays of cooking spray to the pan.
16. Place the steaks into the frying pan, cooking for 2.5 minutes on each side for medium.
17. Add the stock, vinegar and Worcester sauce to the first pan and season with pepper.
18. Once the steaks are cooked, transfer to a plate and cover with tin foil.
19. Once the stock has reduced by around half, add the Philadelphia to the first pan and stir in until smooth.
20. Plate up the steaks and chips and spoon the sauce onto the steaks.
Prep time: 15 minutes
Cooking time: 30 minutes
Nutritional Facts per serving (calculated using My Fitness Pal)
Carbohydrates: 26.7g (3.3g of which fibre)
What do you think of this recipe? Have you tried these chips with other dishes? Let us know in the comments below!