Steak and Salad

So this is the easiest, most fabulous way to eat, enjoy and lose weight.  And when you’re on a diet I don’t think there’s anything wrong with taking the most pleasure out of it that you can.  On a Fast day you’ll only be looking at about a quarter pounder amount of meat.  If you really want to know, that’ll be about half your fasting allowance and will be about the size of a pack of cards.  Don’t be too strict though.  As long as it’s a lean enough piece. 


  • A 100g steak.  I’d recommend sirloin or even fillet at that size.  Rib eye is just a bit on the fatty side.
  • A green leaf salad or garnish.  Rocket is good.
  • Salt and pepper.

Remember to take the steaks out of the fridge at least 2 hours before hand so they are at room temperature.  This is really important.  If you don’t have two hours then half an hour wrapped in cling film in warm water will do it.  (NB this is for unfrozen refrigerated meat). 

Get your pan on the heat.  A heavy-based griddle pan is best.  A heavy frying pan is fine.

Pat the steak dry with kitchen towel and season with salt and pepper.  I like to go heavy on the pepper. 

When the pan is hot, in goes the steak.  There’s no need for oil.  Let it brown.  Cook for a minute and a half on each side.  With quite a small steak this will be somewhere in the medium to rare stage depending how thick it is.  At 2cms thick it’ll be perfectly rare.  Leave it to rest for a good five minutes before serving.

Serve with some rocket leaves and a drizzle of vinaigrette.

And of course this is the basic formula for lots of other cuts of meat and fish.  Griddle chicken breasts, lamb chops, salmon and tuna steaks and pork medallions.  Flavour them with a spice rub or a bit of mustard and Bob’s your uncle.  Here’s a couple more, coming up...