Steak with Peppery Mushroom Sauce - 28bysamwood healthy recipe
An easy, healthy and filling mid-week meal to satisfy meat lovers everywhere.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 1
Course: Main Course
Cuisine: Australian
Author: 28’s Home Nutrition Program (Stream: female, healthy weight maintenance)


Ingredients for Steak & Sides

  • 1 medium potato peeled & roughly chopped
  • 50 g green beans ends trimmed
  • 1 tablespoon milk full fat
  • 1 teaspoon olive oil extra virgin
  • 150 g steak porterhouse
  • salt to taste
  • pepper to taste

Ingredients for Peppery Mushroom Sauce

  • 1 teaspoon butter
  • 1/8 teaspoon black pepper ground
  • 2 button mushrooms thinly sliced
  • 1/2 tablespoon wholemeal flour or gluten-free flour
  • 1/2 cup chicken stock or chicken bone broth if available


To cook the sides

  • Add potato to a medium pot of water and bring to the boil.
  • Simmer for 10 minutes or until potatoes are tender (to test this you should be able to easily pierce them with a knife).
  • Add in the green beans in the last minute to blanch.
  • Drain, pick out beans and put them to the side.
  • Place potatoes back into the pot, add the milk and mash it together, before setting it aside.

To cook the steak

  • Meanwhile, season your steaks on both sides with salt and pepper.
  • Heat olive oil in a frying pan over a medium-high heat.
  • When the pan is hot and almost smoking, add steak. Push down gently.
  • Cook for 2–3 minutes, then flip and cook on the other side until cooked to your liking.
  • Remove steaks from pan and cover with foil. Allow to rest while preparing the remainder of your meal.

To cook the sauce

  • Heat butter in the same frypan over medium heat.
  • Add mushrooms and pepper and cook for 5 minutes.
  • Add flour and stock and cook for a further 5 minutes until the sauce thickens slightly.
  • To serve, drizzle steak and potatoes with Peppery Mushroom Sauce.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.