Quick Saute-Sauce for Steak

Posted by on Nov 30, 2011 in featured, Mains, Recipes, Sides and salads | 1 comment

Quick Saute-Sauce for Steak

Quick Saute-Sauce for Steak. Try saying that 10 times quickly! Thankfully this little recipe is a bit easier to cook up.

When eating a low FODMAP diet, there are some meal times when all you can be bothered to prepare is some sort protein, be it steak, a fillet of fish or chicken, with vegies on the side. It’s a safe option that demands little effort, a simple meal that serves its purpose of nourishing your body.

This little sauce is equally easy but can really give your simple dinner a lift. It cooks quickly while a steak rests and is easy to vary according to what you have in your fridge or cupboard. Being a simple sauce, the tastiest results rely on the quality of ingredients. If I could give one piece of advice it would be to use a vine ripened tomato that has not seen the inside of a fridge – cold storage is not kind to tomatoes in terms of maintaining their best flavour.



Quick Saute-Sauce for Steak

serves 4

This sauce will pair equally well with beef, lamb, chicken, fish or even grilled tofu steaks.
Use this ingredient list as your stating point then vary as you like. Instead of zucchini you could use capsicum. Olives could take the place of the capers. And don’t forget some fresh herbs; parsley, basil or thyme would all be delicious.

1 vine ripened tomato
½ small zucchini
1 tablespoon baby capers, rinsed in fresh water
2 teaspoons garlic-infused olive oil
2 teaspoons of freshly chopped herbs, optional
salt and pepper

Cut the tomato into a 1cm dice. Cut the piece of zucchini in half lengthways and then cut each half along its length again so that you have 4 zucchini sticks. Cut the sticks into thin slices. Combine all the ingredients in a bowl adding a pinch salt and pepper for seasoning.

If you have cooked the steak in a fry pan you can use the same pan to cook the sauce. Otherwise, heat a small fry pan or saucepan over medium heat. Add the sauce ingredients and cook gently until the tomato begins to collapse and the zucchini softens; add a tablespoon or 2 of water if it seems a little dry or is catching on the pan. Taste to check if it needs more seasoning. Tip any juices from the resting steak into the sauce and stir well.

Serve spooned over the steak.


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1 Comment

  1. Thank you so much Nat, just googled low fodmap sauces and you had so kindly shared yours. Great to have something to put with our meal which usually is so dry and boring.

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