Recipe Ideas

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Serves 4 (1070 kilojoules/255 calories per serve; 10g total fat; 3g saturated fat; 100mg sodium)

To make sauce, toss the mushrooms and flour together in a plastic bag and set aside. Cook the shallot in 2 tablespoons of the stock until soft then stir in the tomato paste and sauce. Cook for 1-2 minutes then add the port. Boil for 3 minutes or until thickening. Add the remaining stock and vinegar and bring to the boil. Add the mushrooms and cook, stirring until mushrooms are soft and mixture is saucy consistency. Keep warm.

Brush steaks with oil and roll in pepper. Cook in a preheated grill pan or barbeque, or grill for 2-3 minutes each side or as preferred. Serve with the mushroom sauce.


Recipe reproduced by permission from author Sally James and photographer Alan Benson. The recipe book is available from the Victor Chang Cardiac Research Institute website


4 lean steaks (try fillet or rump)

1 tablespoon olive oil

1 tablespoon crushed peppercorns

Port and Mushroom Sauce

1 1/2 cups sliced shitake or swiss brown mushrooms (or your choice of mushrooms)

1 tablespoon pepper-seasoned flour

1 brown shallot, finely chopped, or 1 tablespoon finely chopped white onion

3/4 cup beef stock

2 teaspoons no-added-salt tomato paste

1 teaspoon reduced-salt Worcestershire sauce

100ml port or fortified wine

1 tablespoon red wine or cider vinegar



Recipe from the Victor Chang Cardiac Institute Cookbook:
Fresh and Healthy
by Sally James