“Plankie” Steak with Barley Medley and Broc-cauli Mash

“Plankie” Steak with Barley Medley and Broc-cauli Mash

“Plankie” Steak with Barley Medley and Broc-cauli Mash



Prep timeminutes
Cooking timeminutes


  • For the barley medley
  • 187.5 mL pearled barley (¾ cup)

  • 375 mL water (1.5 cups)

  • 1 mL salt

  • 10 mL olive/ canola oil (2 tsp)

  • 2 large red or brown onions, sliced

  • 15 mL brown sugar (1 Tbsp)

  • 15 mL balsamic vinegar (1 Tbsp)

  • 150 g green beans, steamed

  • 100 g asparagus, steamed

  • For the steak
  • 600 g sirloin or rump steak (raw weight)

  • 10 mL canola oil (2 tsp)

  • 5 mL lemon juice

  • Ground black pepper to taste

  • For the broc-cauli mash
  • 1 medium head of cauliflower (265 g)

  • 2 medium heads of broccoli (400 g)

  • 60 mL low fat plain yoghurt (4 Tbsp)

  • Black pepper (two grinds)


  • Bring 375 mL of water to the boil. Add the barely and salt. Simmer until soft (45 minutes).
  • Meanwhile, start with the caramelized onions.
  • Add the olive/ canola oil and sliced onion to a non-stick pan and cook on a low heat (stirring occasionally) for 15-20 minutes. Don’t be tempted to turn the heat up, as you don’t want the onions to burn, only to “sweat”.
  • Then start with the broc-cauli mash
  • Remove the florets from the cauliflower and broccoli heads. Steam the broccoli, cauliflower until soft (10-15 minutes). Set aside.
  • Continue with the caramelized onion mixture.
  • When onions have softened turned golden, add sugar and balsamic. This will start the caramelisation process. Continue to cook onion over low heat for a further 5-10 minutes, stirring occasionally, until sticky and caramelised. Set aside.
  • Then start with the vegetables for the barley medley.
  • Steam the asparagus and green beans for only 5-10 minutes as they should still be bright green and crisp.
  • Then start with the steak.
  • Add the olive oil to a griddle pan and lightly fry the steak for 6 minutes each side (medium rare). Between turns add the lemon juice. Remove from the heat once you are happy with how the steak has cooked through.
  • While you are waiting for the steak to cook, finish off the broc-cauli mash.
  • Add the yoghurt and pepper and blitz until smooth.
  • Now assemble the barley medley by straining the barley, mix in the caramelized onion and toss the asparagus and green beans into the barley and onion mixture.
  • Now that your steak is ready, cut into slices (“plankie” steak) and serve on top of the barley medley with a generous dollop of broc-cauli mash.


    Energy                                   2143 kJ
    Protein                                   46.4 g
    Carbohydrates                      42.0 g
    Total Sugars                         10.8 g
    Added sugar                        3.0 g
    Fat                                          12.5 g
    Saturated fat                        3.3 g
    Fibre                                       13.5 g
    Sodium                                  254 mg
  • One serving is equivalent to 2 carbohydrates, 6 proteins and 2 vegetables.
  • Dietitian notes:
    This recipe contains four different vegetables which will all add to your vitamin and mineral intake. Your body far prefers receiving nutrients from foods as opposed to vitamin supplements. The barley used in the recipe is slightly different to what one would usually serve with steak but we encourage you to break the mould and serve high fibre grains and a variety of vegetables with your favourite proteins after all steak is a classic favourite in South Africa. Note the higher energy and protein content therefore it would be better if this meal isn’t eaten on a regular basis.
  • Super sensitive tummy notes:
    The asparagus, onion and yoghurt are not suitable in this recipe. Instead of the asparagus, rather use julienne sliced carrots or baby marrow. Instead of the low fat plain yoghurt rather use lactose free yoghurt or 4 Tbsp smooth cottage cheese. Instead of the caramelized onion, rather use the tops of a bunch of spring onions (16g) chopped finely and tossed through the barely.