Ingrédients :
- 4 tsp (20 ml) sunflower oil
- 1 onion, sliced
- 250 g mushrooms, halved and sliced
- 2 tbsp (30 ml) cake flour
- 1 cup (250 ml) low-fat or fat-free milk
- lemon juice and black pepper to taste
- 1 tsp (5 ml) Worcester sauce
- ½ tsp (2,5 ml) dried thyme
- 4 x 160 g steaks or chops, all fat removed
- ½ tsp (2,5 ml) salt
Instructions :
1. Heat half the oil in a pan and fry onion and mushrooms until tender and browned.
2. Stir in flour until absorbed and add milk a little at a time. Stir well to form a sauce.
3. Simmer for a few minutes to thicken. Season with lemon juice, pepper, Worcester sauce and thyme.
4. Heat rest of the oil in a frying pan over a medium heat. Fry meat for 5-7 minutes on the one side.
5. Sprinkle with half the salt and season with lemon juice and black pepper. Turn over.
6. Fry for another 5-7 minutes and season again. Steak or chops should still be juicy when cooked.
7. Serve meat immediately with mushroom sauce, butternut and salad or green veggies.
Cook's notes :
.
1. Remember do not eat red meat more than 2 or 3 times a week.
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