Herb-Crusted Steak with Creamy Mushroom Stroganoff & Cauliflower Rice

Serves: 1 Prep Time: 10 minutes Cook Time: 20–25 minutes

Ingredients

For the Steak

• 150g rump steak or fillet steak

• Sea salt and freshly ground black pepper

• Light spray of extra virgin olive oil

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For the Mushroom Stroganoff

• 125g mushrooms, quartered (button, chestnut or mixed mushrooms)

• 1 medium shallot, finely diced

• 2 garlic cloves, minced

• 1 tsp Dijon mustard

• 1 tsp Worcestershire sauce (optional)

• 1 sprig fresh thyme, leaves removed

• 120g Greek yoghurt or crème fraîche

• 120ml water or beef stock

• 1 tbsp fresh parsley, finely chopped

• Sea salt and black pepper to taste

For the Cauliflower Rice

• 250g cauliflower rice

• Light spray of extra virgin olive oil

• Pinch of sea salt

• Fresh parsley to garnish

Method

Step 1

Remove the steak from the fridge 20 minutes before cooking. Pat dry and season generously with salt and pepper.

Step 2

Heat a frying pan over a medium-high heat and lightly spray with olive oil. Cook the steak for 2–4 minutes per side depending on thickness and preferred doneness. Transfer to a warm plate, loosely cover and allow to rest.

Step 3

Using the same pan, add the shallot and mushrooms. Cook for 5–6 minutes until softened and lightly golden.

Step 4

Add the garlic, thyme and Dijon mustard. Stir for 1 minute until fragrant.

Step 5

Pour in the water or stock and add the Worcestershire sauce if using. Simmer gently for 3–4 minutes until slightly reduced.

Step 6

Reduce the heat to low and stir through the Greek yoghurt until smooth and creamy. Season to taste with salt and black pepper. Finish with the chopped parsley.

Step 7

Meanwhile, heat a separate pan with a light spray of olive oil. Add the cauliflower rice and cook for 4–5 minutes until tender but still fluffy. Season lightly.

Step 8

Slice the rested steak and arrange alongside the cauliflower rice. Spoon over the creamy mushroom stroganoff and garnish with additional parsley.

Nutritionist’s Notes

This dish delivers a substantial amount of high-quality protein along with iron, zinc, vitamin B12 and creatine from the steak. Mushrooms contribute compounds that support immune function and provide valuable minerals, while cauliflower rice offers a lighter alternative to traditional grains and helps increase vegetable intake.

Using Greek yoghurt creates the rich, creamy texture associated with a traditional stroganoff while keeping the dish higher in protein and lower in calories than versions made with heavy cream.

Variations

• Replace the steak with venison, lean beef strips or chicken breast.

• Add spinach to the stroganoff during the final few minutes of cooking.

• Stir a teaspoon of smoked paprika into the sauce for extra depth.

• Use wild mushrooms for a more robust flavour.

• Serve with roasted broccoli or asparagus alongside the cauliflower rice.

Approximate Nutrition Per Serving

• Calories: 500–600 kcal

• Protein: 45–55g

• Fat: 20–30g

• Carbohydrates: 10–15g

• Fibre: 5–8g

A comforting steakhouse-inspired meal featuring tender beef, earthy mushrooms and a silky stroganoff sauce, balanced with light and fluffy cauliflower rice.