There are times when ‘quick cooking’ is required, and for this you need to call on the best cuts of meat. This recipe uses juicy T-bone steaks.
- 2 T-bone steaks
- 2 large sweet potatoes,
- cut into chips
- Good pinch of cayenne pepper
- 2 tbsp vegetable oil
For the marinade
- 1 tbsp molasses or black treacle
- 1 tbsp Jack Daniel’s whiskey or any bourbon whiskey
- ½ tbsp smoked paprika
- ½ tbsp cider vinegar
- 1 tbsp tomato purée
- 2 tbsp tomato ketchup
- Juice of ½ lime
- 1. Preheat the oven to 220°C/fan200°C/gas 7. Combine all the marinade ingredients in a large dish. Add the steaks and mix to coat in the marinade. Season well and set aside to marinate for at least 20 minutes.
- 2. Place the sweet potatoes in a roasting tin and toss with the cayenne pepper and vegetable oil. Season with sea salt and black pepper and roast in the hot oven for 30 minutes until golden and crisp.
- 3. Just before the chips are ready, heat a griddle pan or heavy-based frying pan until very hot. Add 1 steak, and cook for 2-3 minutes each side for medium rare. Set aside on a warm plate to rest while you cook the remaining steak, then serve with the sweet potato chips.
Per serving: 898kcals, 28.4g fat (8.4g saturated), 91.8g protein, 64.3g carbs, 23g sugar, 1.6g salt
From the middle of the animal, this cut is a cross-section of the whole sirloin with the fillet still attached to it – the best of both worlds! The joy of this cut is that it retains and absorbs flavour from the bone. A T-bone weighs in at about 450g, so one steak could serve two, which is handy as they are quite pricey.
A red with sweetly ripe, juicy flavours will be wonderful here – go for a Californian red Zinfandel.