Seared Steaks & Parsnip Frites
with Garlicky Creamed Greens
Cooking time
20 minutes
Servings
2/4
Calories
700 /serving
Classic steak frites with a keto twist? Instead of starchy potatoes, we’re using parsnips for the ‘fries’. They accompany pan-seared top sirloin drizzled in a savoury French pan sauce—say merci for the soupçon of thyme. On the side, creamed greens are a soft touch.
We will send you:
- 2 Top sirloin beef medallions (high-protein serving)
- 200g Parsnips
- 120g Baby greens (baby spinach or kale)
- 50g Diced onions
- 15ml Minced garlic
- 4g Thyme
- 12g Beef demi-glace
- 60ml Heavy cream
Contains: Milk
You will need:
Medium pan
Oil
Parchment paper
Peeler
Salt & pepper (S&P)
Sheet pan
2 or 4 tbsp Butter
Total Fat
49 g
Saturated Fat
22 g
Sodium
640 mg
Total Carb
27 g
Sugars
8 g
Protein
41 g
Fibre
5 g
Preparation
Make the parsnip frites
- Preheat the oven to 450°F.
- Peel and quarter the parsnips lengthwise (cut into sixths if large).
- On a lined sheet pan, toss with a drizzle of oil and S&P.
- Roast, flipping halfway, 16 to 18 min., until tender.
Cook the steaks
- Meanwhile, pat the steaks dry; season with S&P.
- In a medium pan, heat a drizzle of oil on medium-high.
- Add the steaks* and cook, 3 to 5 min. per side, until cooked as desired (to ensure a consistent temperature throughout, turn over at least twice).
- Transfer to a cutting board, leaving any browned bits in the pan. Reserve the pan. Let rest before slicing.
Make the sauce
- Pick the thyme leaves off the stems; roughly chop the leaves.
- Heat the reserved pan on medium (add a drizzle of oil if the pan seems dry).
- Add the onions and sauté, scraping up any browned bits, 1 to 2 min., until fragrant.
- Add the demi-glace, thyme and ¼ cup water (double for 4 portions).
- Cook, stirring occasionally, 1 to 2 min., until slightly reduced.
- Off the heat, add 2 tbsp butter (double for 4 portions); stir well.
- Transfer to a bowl and reserve the pan.
Make the creamed spinach
- In the same pan, heat a drizzle of oil on medium.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the spinach and cream. Cook, stirring occasionally, 2 to 3 min., until slightly reduced and wilted.
Plate your dish
- Divide the parsnip frites, steaks and creamed spinach between your plates.
- Spoon the sauce over the steaks. Bon appétit!
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*Health Canada recommends cooking beef to a minimum internal temperature of 63°C.
