A Healthier Sunday Roast

A Healthier Sunday Roast

This healthy roast dinner features lean steak (or chicken breast) with roasted root veg and a simple, flavourful gravy, all while keeping it around 370 calories per serving. A satisfying, balanced take on a traditional roast that won’t derail your healthy goals.


Ingredients (Serves 2)

  • 2 lean rump or sirloin steaks (around 125g each) (or 2 skinless chicken breasts)

  • 1 tbsp olive oil

  • 1 garlic clove, finely chopped

  • 1 tsp finely chopped rosemary or thyme

  • 4 small potatoes, halved

  • 2 carrots, halved lengthways

  • 160g broccoli florets

  • 1 tbsp plain flour

  • 1 beef stock cube (or chicken stock cube if using chicken)

  • 1 tsp soy sauce


Nutrition (Per Serving)

  • Calories: 370 kcal

  • Fat: 10g

  • Saturates: 3g

  • Carbohydrates: 31g

  • Sugars: 7g

  • Fibre: 6g

  • Protein: 38g

  • Salt: 1.2g


Method

  1. Preheat the oven to 200C/180C fan/gas 6.

  2. Rub half the olive oil over the steaks (or chicken breasts) along with the garlic and herbs. Set aside to marinate while you prep the veg.

  3. Place the potatoes and carrots on a baking tray, drizzle with the remaining oil, season lightly, and roast for 30–35 minutes or until golden and tender.

  4. Steam the broccoli for 4–5 minutes just before serving.

  5. If using steak: Heat a non-stick frying pan over high heat. Sear the steaks for 2–3 minutes on each side (or cook to your liking), then set aside to rest.
    If using chicken: Add the marinated chicken to a baking tray and roast in the oven for 25 minutes or until cooked through.

  6. For the gravy, put the flour in a small saucepan and whisk in 300ml water until smooth. Crumble in the stock cube (beef or chicken), add the soy sauce, bring to a boil, and simmer for 2–3 minutes until thickened.

  7. Slice the steak or chicken and serve with the roasted veg, broccoli, and gravy.

 

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