A sirloin recipe that can beat high blood pressure

Looking for a healthy steak? Here it is — a scrumptious sirloin, flash-cooked to seal in all its fabulous flavours and surrounded by plenty of fresh veggies.

• 2 garlic cloves, minced
• 5 ml (1 tsp) salt, divided
• 2 ml (1/2 tsp) pepper, divided
• 1 bone-in beef sirloin steak, about 4 cm (1 1/4 in) thick
• 500 g (1 lb) medium red potatoes, quartered
• 500 g (1 lb) green beans
• 1 large red onion, very thinly sliced
• 30 ml (2 tbsp) white wine vinegar
• 10 ml (2 tbsp) extra-virgin olive oil
• 1 ml (1/4 tsp) sugar

Preparation time: 20 minutes. Cooking time: 35 minutes. Serves 8.

1. Preheat oven to 190°C (375°F). Mash garlic, 2 millilitres (1/2 teaspoon) salt and 1 millilitre (1/4 teaspoon) pepper with side of chef's knife to form chunky paste. Rub on both sides of steak. Set aside.
2. Bring potatoes and enough water to cover to a boil in pot. Reduce heat and simmer 5 minutes. Add beans and cook until potatoes are tender and beans are crisp-tender, 3 to 4 minutes. Drain, rinse with cool water and transfer to large bowl.
3. Put onion in colander and rinse with hot tap water. Mix vinegar, oil, 1 millilitre (1/4 teaspoon) salt, remaining pepper and sugar in small bowl. Set vinaigrette aside.
4. Heat large, heavy ovenproof skillet over medium-high heat until very hot but not smoking. Sprinkle skillet with remaining salt. Add steak and sear until browned, about 3 minutes on each side. Transfer to oven.
5. For medium-rare cook at 57°C to 60°C (135°F to 140°F) for 15 to 18 minutes. Medium, 60°C to 63°C (140°F to 145°F) for 20 to 23 minutes.
6. Let stand 5 minutes. Trim any remaining fat and thinly slice steak. Arrange potatoes, beans and onions around steak and drizzle with vinaigrette before serving.

• For a tasty change, roast the potatoes instead of boiling them.
• Use 500 grams (1 pound) cubed sweet potatoes in place of the red potatoes.
• Use snow or sugar snap peas in place of the green beans.
• For an extra zesty flavour, toss the red onion in balsamic vinegar instead of white wine vinegar.

• This recipe's 130 gram (4 1/2 ounce) serving of beef provides a whopping supply of vitamin B12. It's also an excellent source of iron and zinc.
• The red onion in this dish is particularly healthy for your cardiovascular system.
• In addition to being high in fibre, red onion has lots of antioxidants. In particular, it has  quercetin, a potent flavonoid linked to a reduced risk of cancer, cardiovascular disease and cataracts.

Each serving provides:

• 410 Calories
• 160 Calories from Fat
• 18 g Fat
• 5 g Saturated Fat
• 1 g Trans Fat
• 45 g Protein
• 15 g Carbs
• 3 g Fibre
• 470 mg Sodium
• 16 mg Vitamin C
• 58 mg Magnesium
• 925 mg Potassium
• 47 mg Calcium

Sirloin is among the leanest cuts of steak, yet is full of flavour. That makes it perfect for people watching their blood pressure, especially when you prepare it with plenty of healthy vegetables.