Pan-Fried Steak with Roast Green Beans & Parsnips

Prep time: 10 min
Total time: 30 min
Serves: 4
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
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
cholestrol
75 mg
fibre
11 g
sodium
640 mg

Directions

  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.

  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.

  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.

  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.