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Mustard-dressed beef and pasta salad
This stylish hot salad makes a good lunch, light supper or a starter when entertaining.
What you need
- 225 g dried farfalle pasta
- 6 tsp olive oil
- 1 large red onion, peeled and sliced
- 1 clove garlic, peeled and crushed
- 1 large red pepper, cored, de-seeded, halved and sliced
- 450 g rump steaks, trimmed of any excess fat and cut into strips
- 3 tsp wholegrain mustard
- 6 tsp soy sauce
- 100 g fine green beans, trimmed and halved
Method
Place the pasta in a large pan of boiling water and cook for 8-10 min until al dente. Drain thoroughly.
Meanwhile, heat half the oil in a large saucepan. Add the onion, garlic and pepper and fry for 3 min or until softened. Remove from pan and keep warm.
Add the beef and remaining oil to the pan and stir-fry for 4-5 min or until browned. Stir in the mustard and soy sauce and cook for 2 min.
Meanwhile, plunge the green beans in a saucepan of boiling water and cook for 2 min. Drain and refresh under cold running water.
Return the onion and pepper mixture to the pan. Stir in the beans and drained pasta.
Heat through for 3-5 min. Serve in warmed bowls.
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Preparation 10 minutes Cook 11 minutes Total 21 minutes -
Energy 484 kcal/serving Fat 4.50 g/serving Carbohydrates 209.52 g/serving Glycaemic Index 38 Glycaemic Load 20.40 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2027 | 756 | 10475 | 8350 |
| Energy (kcal) | 484 | 180 | 2500 | 2000 |
| Protein (g) | 38.8 | 14.5 | ||
| Carbohydrate (g) | 53.3 | 19.9 | 345 | 275 |
| Fat (g) | 12.1 | 4.50 | 95 | 70 |
| Fat (saturated) (g) | 2.51 | 0.94 | ||
| Fibre (g) | 3.15 | 1.18 | ||
| Sodium (mg) | 508 | 189 | ||
| Salt (equivalent) (g) | 1.27 | 0.47 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 122 | 45.6 | 800 |
| Vitamin B-12 (µg) | 3.62 | 1.35 | 1 |
| Vitamin B-6 (mg) | 0.82 | 0.31 | 2 |
| Vitamin C (mg) | 40.6 | 15.1 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.19 | 0.44 | 10 |
| Zinc (mg) | 4.61 | 1.72 | 15 |
| Calcium (mg) | 32.7 | 12.2 | 800 |
| Folate (mcg) | 177 | 66.2 | 200 |
| Iron (mg) | 5.72 | 2.13 | 14 |
| Magnesium (mg) | 76.2 | 28.4 | 300 |
| Niacin (mg) | 10.9 | 4.05 | 18 |
| Pantothenic acid (mg) | 0.82 | 0.31 | 6 |
| Riboflavin (mg) | 0.58 | 0.21 | 1.6 |
| Phosphorous (mg) | 405 | 151 | 800 |
| Thiamin (mg) | 0.83 | 0.31 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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