Steak with Mushroom Sauce



  • 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


Heat half the oil in a pan and fry onion and mushrooms until tender and browned.

Stir in flour until absorbed and add milk a little at a time. Stir well to form a sauce.

Simmer for a few minutes to thicken. Season with lemon juice, pepper, Worcester sauce and thyme.

Heat rest of the oil in a frying pan over a medium heat. Fry meat for 5-7 minutes on the one side.

Sprinkle with half the salt and season with lemon juice and black pepper. Turn over.

Fry for another 5-7 minutes and season again. Steak or chops should still be juicy when cooked.

Serve meat immediately with mushroom sauce, butternut and a salad or green veggies.


Serve steak with the Chakalaka sauce on p XX

Remember not to have red meat more than 2-3 times a week.