Steak with smoky sauce

“The more speed you choose, the more weight you lose”.

Or at least that’s how the Slimming World saying goes.

So, since I’ve been struggling a bit lately, I decided to try and focus on upping my speed foods at mealtimes and see what happens. (Certain fruit and veg for those of you unfamiliar with the term!).

I’ve also been going back through all my old Slimming World magazines and recipe books to find new recipes I haven’t tried yet. I’m desperate to get my mojo back!

So this is a recipe adapted from the October 2015 issue – steak with smoky sauce. Except that I changed the sauce so it didn’t take the roof of my mouth off (yes, I’m a wuss) and served it with different sides. So I don’t mind sharing this one 😉

My lovely consultant Emma is always raving about her method of cooking butternut squash. Basically shoving the entire thing in the oven whole for a couple of hours and scooping the insides out once soft.

I usually do butternut squash wedges. I’ve also peeled and boiled it in chunks for risotto or pasta dishes. And I’ve made butternut squash ‘bowls’ with the hollowed out end for pulled pork or mexican chicken. Although I love butternut squash I’d never tried this method before. So it seemed like a good time to give it a try. I LOVE the fact that squash is speed food!

Tonight we also used the last piece of fillet steak – the tail end – which had been frozen since we bought a whole beef fillet on Valentine’s day. The whole thing has managed to make four meals for the two of us (eight in total), so not bad for £25!

Steak with smoky sauce and butternut squash mash

Serves 2

1.5 Syns per portion


  • 1 medium butternut squash
  • Tail-end of lean fillet beef (approx 400g)
  • Frylight
  • Salt and pepper
  • 1 tbsp tomato puree
  • 2 tbsp Henderson’s Relish (or Lea and Perrins Worcestershire sauce if you must)
  • 2 tbsp cider vinegar
  • 1 tbsp mustard powder
  • 1 tbsp brewed espresso
  • 1 tbsp black treacle
  • 1 tsp chipotle paste
  • 1 bunch spring onions, trimmed and thinly sliced
  • 1/2 tsp nutmeg


  1. Pre-heat the oven to 200 degrees.
  2. Place the butternut squash on a baking tray and place in the oven (no pricking, stabbing, peeling or washing required!).
  3. Go and relax for about an hour and a half.
  4. Return to the kitchen and combine the tomato puree, Henderson’s, vinegar, mustard powder, espresso, treacle and chipotle paste in a bowl and mix well to combine. Set aside.
  5. Cut the beef fillet into two pieces – cutting against the grain of the meat (never cut along the grain or it will make your steaks tougher). Pat dry with kitchen towel and season well with salt and pepper. Then spray the tops with Frylight.
  6. Pre-heat a griddle pan over a medium-high heat until it starts to smoke slightly.
  7. Place the steaks in the pan, Frylight-side down. Leave for 4 minutes, then spray the tops with Frylight and turn them over. Leave for a further 4 minutes.
  8. Remove the thinner tail end of the fillet (this will cook quicker) and place on a plate or board to rest.Turn the larger piece of fillet again.
  9. Remove the butternut squash from the oven. Slice horizontally and scoop out the seeds and discard. Then scoop the flesh into a large bowl.
  10. Add the spring onions and nutmeg, and season well with salt and pepper. Mash together with a fork until thoroughly mixed.
  11. Remove the larger piece of fillet from the pan and leave to rest.
  12. In a small pan, gently heat the sauce for 5 minutes.
  13. Meanwhile, slice the steaks thinly against the grain and distribute evenly between two plates. Serve with the butternut squash mash and whatever other veggies you choose.
  14. Spoon the smoky sauce over the steaks just before serving.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s