Steak Slice with Artichoke, Feta and Spinach Pasta

Serves 2 (with leftovers of the pasta)

Prep 10 mins

Cook 45 mins

Healthy Bones / Antioxidant Rich

This combination works really well together. A beautiful slab of beef sliced and topped upon a sticky onion, spinach and feta penne bake, with the lovely creamy sharpness of artichokes running through it. A weekend winner.

SPINACH – No wonder this was Popeye’s food of choice. 180g of spinach provides the following DRI; 987% vitamin K (healthy bones and teeth), 104% vitamin A, 84% manganese (another one for bones, and also skin integrity, collagen and blood sugar), 65% folate (skin, liver, eyes, hair), 39% magnesium (another good one for bones, and also heartburn), 35% iron, 34% copper, 32% vitamin B2, 25% vitamin B6, 24% vitamin E, 24% calcium, 23% potassium, 23% vitamin C, amongst others! 

ARTICHOKES- A long standing digestive aid, first discovered by the Egyptians, used to also combat acid reflux, stomach discomfort, and bloating. Artichokes are also a good source of anti-oxidants; silymarin, caffeic acid, and ferulic acid. Artichokes are also great for detoxification and cleansing the liver.

(SOURCE:  http://www.livestrong.com/article/471274-what-are-the-health-benefits-of-artichoke-hearts/ )

BEEF- Around 85g of beef provides you with the following of your daily requirements; 50% protein, 39% zinc, 37% B12, 24% selenium, 20% phosphorous, 18% niacin, 16% B6, 14% iron, 12% riboflavin. ( SOURCE: http://www.beef.org/udocs/Beef%20Bytes%20Health.pdf )

Ingredients

1 red onion, chopped

1 shallot, chopped

1 garlic clove, sliced

1 can artichoke hearts, drained and hearts in half

100g bag young leaf spinach

100ml pasta cooking water reserved

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½ block feta, chopped

250g penne pasta (I use Dove’s gluten free)

2 sirloin steaks

Instructions

Preheat your oven to 220c / 200c (Fan) / Gas Mark 7

  1. Get a saucepan of boiling water on the go and cook the pasta according to packet instructions. Meanwhile…
  2. In a small frying pan heat a tablespoon of oil and over a high heat fry and char your shallot and red onion for 5-6 minutes.
  3. Add in the sliced garlic and fry for a further minute. Set Aside.
  4. Once your pasta is al dente, drain but remember to reserve 100ml of the cooking water.
  5. Mix together the pasta, artichoke hearts, spinach, onions and garlic, 100ml cooking water along with some of your feta (reserving some to sprinkle on top).
  6. Place into a baking dish, top with remaining feta and drizzle in olive oil.
  7. Bake in the oven for 20-30 minutes so you have a crispy, golden top.
  8. You want to get the steak on the go in time for when your pasta is ready to be taken out of the oven.
  9. Get your griddle pan really, really hot. I oil my steaks before frying, some people do some don’t.
  10. Cook according to guidelines below, and after the meat resting, cut into slices.
  11. Remove pasta from oven, plate up with the steak slices resting on top.

HOW LONG TO COOK STEAK

For between 2 and 2 ½ cm thickness steak:

Blue Fry for 1 to 2 minutes on each side and rest for 6 minutes.

Rare Fry 2 ½  minutes on each side and rest for 5 minutes.

Medium Rare Fry for 3 or 4 minutes on each side and rest for 4 minutes.

Medium Fry for 4 minutes on each side and rest for 3 minutes.

Medium Well Fry for 5 minutes on each side and rest for 2 minutes.

Well Done Fry for 6 minutes on each side and rest for 1 minute.

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