Macros per serving
Calories: ~680 kcal
Protein: ~52g
Carbohydrates: ~55g
Fat: ~28g
Fibre: ~6g
This hearty, protein-packed meal is perfect for refuelling after a tough workout. Juicy Cajun-spiced steak, crispy garlic-seasoned potatoes, and a rich, creamy sauce—all finished off with a drizzle of garlic butter for the ultimate flavour boost. Easy to make, packed with nutrients, and an absolute game-changer for meal prep!
Total Time: ~30 mins (10 mins prep time, 20 mins cook time)
Total cost (2 servings) ≈ £6.30
Cost per serving ≈ £3.15
This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.
Ingredients (2 servings)
For the Potatoes:
• 400g potatoes, cubed
• 1 tsp paprika
• 1 tsp garlic granules
• Salt & pepper, to taste
• 1 tbsp olive oil
For the Steak:
• 400g lean steak (sirloin/rump recommended)
• 3 tsp Cajun seasoning
• Salt & pepper, to taste
• 1 cube butter, melted
For the Creamy Cajun Sauce:
• 70g single cream (or alternative)
• ½ beef stock cube, crumbled
• 1 tsp red wine vinegar
• 2 cloves garlic, minced
• A splash boiling water (if needed)
For the Garlic Butter:
• 1 tbsp light butter
• 1 tsp fresh parsley, chopped
• 2 cloves garlic, minced
For the Side:
• 8 stalks tenderstem broccoli
Instructions
1. Prep Your Ingredients:
• Cube the potatoes into small chunks.
• Mince the garlic and chop the parsley.
• Pat the steak dry and let it come to room temp.
2. Season & Cook the Potatoes:
• Toss the potatoes with olive oil, paprika, garlic granules, salt & pepper.
• Air fry at 200°C for 20 mins, shaking every 5 mins.
3. Cook the Steak:
• Rub the steak with 3 tsp Cajun seasoning, salt & pepper.
• Heat a pan on high heat, spray with oil, and cook for 2-3 mins per side (for medium-rare).
• Let it rest for a few mins, then slice into cubes.
4. Make the Creamy Cajun Sauce:
• In the same pan, add cream, crumbled stock cube, red wine vinegar, garlic, and a splash of boiling water.
• Stir and cook for 2-3 mins, until slightly thickened. Add more water if needed.
5. Melt the Garlic Butter:
• Microwave butter, parsley, and minced garlic for 10-15 secs, until melted.
6. Assemble & Serve:
• Plate up the potatoes, sliced steak, and tenderstem broccoli.
• Drizzle over the creamy Cajun sauce and garlic butter.
• Enjoy while hot!
Health Benefits of the Dish
Muscle-Building Protein
Lean steak provides high-quality protein, essential for muscle recovery, strength building, and satiety. It also contains iron and B vitamins, which support energy production and overall health.
Nutrient-Packed Veggies
Tenderstem broccoli is loaded with fibre, vitamins, and antioxidants, helping to support digestion, immune function, and inflammation control. Its high vitamin C content also boosts collagen production and aids iron absorption.
Smart Carbs for Energy
Potatoes offer slow-releasing carbohydrates, providing a consistent energy supply without sudden crashes. They are also rich in potassium, which helps with muscle function, hydration, and nerve health.
Tips & Variations
Turn Up the Heat – Add chilli flakes, extra Cajun seasoning, or a drizzle of hot sauce for a fiery kick.
Swap the Protein – Try this dish with chicken breast, tofu, or prawns for a different take while keeping it high in protein.
Change the Veg – Use asparagus, green beans, or roasted Brussels sprouts instead of tenderstem broccoli for variety.
Extra Garlic Butter Goodness – Double the garlic butter mix and use it as a dip for the steak, potatoes, or even toasted sourdough.
Creamy Upgrade – Mix in a spoon of Greek yoghurt or a splash of cream with the sauce for a tangier, richer finish.
Smokier Flavour – Chargrill the steak or add a pinch of smoked paprika to the potatoes for extra depth.
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