eCook Meal
In-A-Flash Steak & Mash
with crispy capers, smoky chipotle flakes & roast butternut mash
Dining in style doesn’t need to be a flash in the pan! We’ve spruced up a comfort classic with a prime cut of chipotle-infused beef, carb-conscious butternut mash, grilled green beans, and toasty tomatoes.
Serving guide
Choose your portion size.
ROAST THE Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks on a roasting tray. Coat in oil and three-quarters of the One For All Rub. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
CRISPY Capers & TOMATO
When the Butternut reaches the halfway mark, place a nonstick pan over a medium-high heat and add a drizzle of oil. When hot, fry the chopped capers for 1-2 minutes until crisping up, shifting occasionally. Remove from the pan and set aside for serving. Keeping the pan on the heat, grill the thick tomato slices for 2-3 minutes per side until softened and lightly browned. On completion, season to taste and add to the tray of butternut. Cook for the remaining roasting time until blistered.
CHAR THE BEANS
Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the halved green beans for 2-3 minutes until lightly charred, shifting occasionally. On completion, toss through three-quarters of the chopped Parsley and season with the remaining One For All Rub. Remove from the pan on completion and set aside in a salad bowl.
SMOKY CHIPOTLE STEAK
Return the pan to a medium-high heat with another drizzle of oil. Pat the steak dry with some paper towel. When the pan is hot, sear the steak fat-side down, for 3-5 minutes until crispy. Then, fry each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steak.) During the final minute, coat the steak in the chipotle flakes to taste. On completion, remove from the heat and allow to rest in the pan for 5 minutes before thinly slicing. Lightly season the slices.
SMOOTH MASH
Once the roast Butternut is cooked, place in a bowl with a knob of butter, a drizzle of oil, or a spoon of coconut oil. Mash with a fork or potato masher until smooth and season to taste. Just before serving, toss the rinsed green leaves through the bowl of green beans.
SUPPERTIME!
Dish up a hearty pile of roast Butternut mash. Side with the green bean salad and cover with the grilled tomato. Place the chipotle steak slices alongside or on top of the mash, drizzling over any pan juices to taste. Finish off with sprinkles of the crispy, salty capers and the remaining chopped parsley. Love your work, Chef!
ROAST THE Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks on a roasting tray. Coat in oil and three-quarters of the One For All Rub. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
CRISPY Capers & TOMATO
When the Butternut reaches the halfway mark, place a nonstick pan over a medium-high heat and add a drizzle of oil. When hot, fry the chopped capers for 2-3 minutes until crisping up, shifting occasionally. Remove from the pan and set aside for serving. Keeping the pan on the heat, grill the thick tomato slices for 2-3 minutes per side until softened and lightly browned. On completion, season to taste and add to the tray of butternut. Cook for the remaining roasting time until blistered.
CHAR THE BEANS
Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the halved green beans for 3-4 minutes until lightly charred, shifting occasionally. On completion, toss through three-quarters of the chopped Parsley and season with the remaining One For All Rub. Remove from the pan on completion and set aside in a salad bowl.
SMOKY CHIPOTLE STEAKS
Return the pan to a medium-high heat with another drizzle of oil. Pat the steaks dry with some paper towel. When the pan is hot, sear the steaks fat-side down, for 3-5 minutes until crispy. Then, fry each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steaks.) During the final minute, coat the steaks in the chipotle flakes to taste. On completion, remove from the heat and allow to rest in the pan for 5 minutes before thinly slicing. Lightly season the slices.
SMOOTH MASH
Once the roast Butternut is cooked, place in a bowl with a knob of butter, a drizzle of oil, or a spoon of coconut oil. Mash with a fork or potato masher until smooth and season to taste. Just before serving, toss the rinsed green leaves through the bowl of green beans.
SUPPERTIME!
Dish up a hearty pile of roast Butternut mash. Side with the green bean salad and cover with the grilled tomato. Place the chipotle steak slices alongside or on top of the mash, drizzling over any pan juices to taste. Finish off with sprinkles of the crispy, salty capers and the remaining chopped parsley. Love your work, Chef!
ROAST THE Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks on a roasting tray. Coat in oil and three-quarters of the One For All Rub. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
CRISPY Capers & TOMATO
When the Butternut reaches the halfway mark, place a nonstick pan over a medium-high heat and add a drizzle of oil. When hot, fry the chopped capers for 2-3 minutes until crisping up, shifting occasionally. Remove from the pan and set aside for serving. Keeping the pan on the heat, grill the thick tomato slices for 2-3 minutes per side until softened and lightly browned. On completion, season to taste and add to the tray of butternut. Cook for the remaining roasting time until blistered.
CHAR THE BEANS
Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the halved green beans for 3-4 minutes until lightly charred, shifting occasionally. On completion, toss through three-quarters of the chopped Parsley and season with the remaining One For All Rub. Remove from the pan on completion and set aside in a salad bowl.
SMOKY CHIPOTLE STEAKS
Return the pan to a medium-high heat with another drizzle of oil. Pat the steaks dry with some paper towel. When the pan is hot, sear the steaks fat-side down, for 3-5 minutes until crispy. Then, fry each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steaks.) During the final minute, coat the steaks in the chipotle flakes to taste. On completion, remove from the heat and allow to rest in the pan for 5 minutes before thinly slicing. Lightly season the slices.
SMOOTH MASH
Once the roast Butternut is cooked, place in a bowl with a knob of butter, a drizzle of oil, or a spoon of coconut oil. Mash with a fork or potato masher until smooth and season to taste. Just before serving, toss the rinsed green leaves through the bowl of green beans.
SUPPERTIME!
Dish up a hearty pile of roast Butternut mash. Side with the green bean salad and cover with the grilled tomato. Place the chipotle steak slices alongside or on top of the mash, drizzling over any pan juices to taste. Finish off with sprinkles of the crispy, salty capers and the remaining chopped parsley. Love your work, Chef!
ROAST THE Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks on a roasting tray. Coat in oil and three-quarters of the One For All Rub. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
CRISPY Capers & TOMATO
When the Butternut reaches the halfway mark, place a large, nonstick pan over a medium-high heat and add a drizzle of oil. When hot, fry the chopped capers for 2-3 minutes until crisping up, shifting occasionally. Remove from the pan and set aside for serving. Keeping the pan on the heat, grill the thick tomato slices for 2-3 minutes per side until softened and lightly browned. On completion, season to taste and place on a second roasting tray. Pop in the oven and cook for the butternut’s remaining roasting time until blistered.
CHAR THE BEANS
Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the halved green beans for 4-5 minutes until lightly charred, shifting occasionally. On completion, toss through three-quarters of the chopped Parsley and season with the remaining One For All Rub. Remove from the pan on completion and set aside in a salad bowl.
SMOKY CHIPOTLE STEAKS
Return the pan to a medium-high heat with another drizzle of oil. Pat the steaks dry with some paper towel. When the pan is hot, sear the steaks fat-side down, for 3-5 minutes until crispy. Then, fry each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steaks.) During the final minute, coat the steaks in the chipotle flakes to taste. On completion, remove from the heat and allow to rest in the pan for 5 minutes before thinly slicing. Lightly season the slices.
SMOOTH MASH
Once the roast Butternut is cooked, place in a bowl with a knob of butter, a drizzle of oil, or a spoon of coconut oil. Mash with a fork or potato masher until smooth and season to taste. Just before serving, toss the rinsed green leaves through the bowl of green beans.
SUPPERTIME!
Dish up a hearty pile of roast Butternut mash. Side with the green bean salad and cover with the grilled tomato. Place the chipotle steak slices alongside or on top of the mash, drizzling over any pan juices to taste. Finish off with sprinkles of the crispy, salty capers and the remaining chopped parsley. Love your work, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R202.72
for 4 servings · R50.68 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Plum Tomato needs 4Whole Red Baby Plum Tomatoes in Tomato Juice 400 g R39.99 · whole pack (size can't be divided)R39.99
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Capers needs 20 gNon-Pareilles Caper Berries in Vinegar 200 g 200 g at R94.99 · 10% of packR9.50
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Free-Range Beef Rump needs 640 gStuffed Beef Rump Roast Avg 1 kg 1 kg at R169.99 · 64% of packR108.79
-
Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
Not in the Woolies basket — source these elsewhere:
- NOMU Smoked Chipotle Flakes
- NOMU One For All Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for In-A-Flash Steak & Mash?
The preparation time for In-A-Flash Steak & Mash with crispy capers, smoky chipotle flakes & roast butternut mash is between 25 and 35 minutes.
What is the total time required to make In-A-Flash Steak & Mash with crispy capers, smoky chipotle flakes & roast butternut mash?
The total time required to make In-A-Flash Steak & Mash with crispy capers, smoky chipotle flakes & roast butternut mash is between 40 and 55 minutes.
How many servings does In-A-Flash Steak & Mash provide?
4 servings
What are the main ingredients in In-A-Flash Steak & Mash?
Beef, Beef Rump, Butternut, Capers, Green Beans, Green Leaves, NOMU One For All Rub, NOMU Smoked Chipotle Flakes, Parsley, Plum Tomato
What is the nutritional information of In-A-Flash Steak & Mash?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare In-A-Flash Steak & Mash?
CRISPY CAPERS & TOMATO: When the butternut reaches the halfway mark, place a nonstick pan over a medium-high heat and add a drizzle of oil. When hot, fry the chopped capers for 2-3 minutes until crisping up, shifting occasionally. Remove from the pan and set aside for serving. Keeping the pan on the heat, grill the thick tomato slices for 2-3 minutes per side until softened and lightly browned. On completion, season to taste and add to the tray of butternut. Cook for the remaining roasting time until blistered. ROAST THE BUTTERNUT: Preheat the oven to 200°C. Spread out the butternut chunks on a roasting tray. Coat in oil and three-quarters of the One For All Rub. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway. SMOKY CHIPOTLE STEAKS: Return the pan to a medium-high heat with another drizzle of oil. Pat the steaks dry with some paper towel. When the pan is hot, sear the steaks fat-side down, for 3-5 minutes until crispy. Then, fry each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steaks.) During the final minute, coat the steaks in the chipotle flakes to taste. On completion, remove from the heat and allow to rest in the pan for 5 minutes before thinly slicing. Lightly season the slices. SUPPERTIME!: Dish up a hearty pile of roast butternut mash. Side with the green bean salad and cover with the grilled tomato. Place the chipotle steak slices alongside or on top of the mash, drizzling over any pan juices to taste. Finish off with sprinkles of the crispy, salty capers and the remaining chopped parsley. Love your work, Chef! CHAR THE BEANS: Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the halved green beans for 3-4 minutes until lightly charred, shifting occasionally. On completion, toss through three-quarters of the chopped parsley and season with the remaining One For All Rub. Remove from the pan on completion and set aside in a salad bowl. SMOOTH MASH: Once the roast butternut is cooked, place in a bowl with a knob of butter, a drizzle of oil, or a spoon of coconut oil. Mash with a fork or potato masher until smooth and season to taste. Just before serving, toss the rinsed green leaves through the bowl of green beans.
What should be prepared from my kitchen to make In-A-Flash Steak & Mash?
Beef, Beef Rump, Butternut, Capers, Green Beans, Green Leaves, NOMU One For All Rub, NOMU Smoked Chipotle Flakes, Parsley, Plum Tomato
How many calories does In-A-Flash Steak & Mash have?
calories
How much fat content does In-A-Flash Steak & Mash have?
grams