Steak with mushroom sauce recipe

The perfect treat for a healthy Friday night dinner

General info

Serves: 4
Preparation Time: 10
Cooking Time: 20


  • 4 tsp sunflower oil
  • 1 onion, sliced
  • 250g mushrooms, halved and sliced
  • 2 tbsp cake flour
  • 1 cup (250ml) low-fat or fat-free milk
  • lemon juice and black pepper to taste
  • 1 tsp Worcester sauce
  • ½ tsp dried thyme
  • 4 x 160g steak or chops, all fat removed
  • ½ tsp salt


  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 a salad or green veggies.


Remember not to have red meat more than 2 to 3 times a week.
Recipe by Heleen Meyer from Cooking from the Heart 2 with Pharma Dynamics

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