eCook Meal
Tender Beef Strips & Potato Mash
with a fresh cabbage salad
You don’t have to cut out your favourite sides like potato mash and cabbage salad to cut down on calories, Chef! We show you have to make smart choices by swopping out butter & cream with low-fat yoghurt & lemon juice. The result is a zesty cabbage salad with artichoke quarters, a satisfying side of potato mash and creamy beef strips spiced with NOMU Cajun Rub. Garnished with crunchy almonds.
Serving guide
Choose your portion size.
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a splash of water. Mash with a fork, season, and cover.
ZESTY Cabbage SALAD
Loosen the Yoghurt with 1 [2]|#7DA0D7 tbsp of water and set aside. In a bowl, combine the lemon juice, and the Cabbage.
CRUNCH FACTOR
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CREAMY Beef
Place a pan over high heat, and lightly coat with cooking spray. Pat the Beef strips dry with paper towel. When hot, add the beef strips to the pan along with the NOMU rub. Cook until browned, 20-30 seconds (shifting occasionally). Remove from the pan, add the loosened Yoghurt, and seasoning.
GRAB THE GREENS
Just before serving, add the artichokes to the bowl with the Cabbage. Add seasoning and toss to combine.
TA-DA!
Plate up the mash. Side with the creamy strips and the Cabbage salad. Scatter over the nuts.
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a splash of water. Mash with a fork, season, and cover.
ZESTY Cabbage SALAD
Loosen the Yoghurt with 1 [2]|#7DA0D7 tbsp of water and set aside. In a bowl, combine the lemon juice, and the Cabbage.
CRUNCH FACTOR
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CREAMY Beef
Place a pan over high heat, and lightly coat with cooking spray. Pat the Beef strips dry with paper towel. When hot, add the beef strips to the pan along with the NOMU rub. Cook until browned, 20-30 seconds (shifting occasionally). Remove from the pan, add the loosened Yoghurt, and seasoning.
GRAB THE GREENS
Just before serving, add the artichokes to the bowl with the Cabbage. Add seasoning and toss to combine.
TA-DA!
Plate up the mash. Side with the creamy strips and the Cabbage salad. Scatter over the nuts.
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a splash of water. Mash with a fork, season, and cover.
ZESTY Cabbage SALAD
Loosen the Yoghurt with 3 [4]|#7DA0D7 tbsp of water and set aside. In a bowl, combine the lemon juice, and the Cabbage.
CRUNCH FACTOR
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CREAMY Beef
Place a pan over high heat, and lightly coat with cooking spray. Pat the Beef strips dry with paper towel. When hot, add the beef strips to the pan along with the NOMU rub. Cook until browned, 20-30 seconds (shifting occasionally). You may need to do this step in batches. Remove from the pan, add the loosened Yoghurt, and seasoning.
GRAB THE GREENS
Just before serving, add the artichokes to the bowl with the Cabbage. Add seasoning and toss to combine.
TA-DA!
Plate up the mash. Side with the creamy strips and the Cabbage salad. Scatter over the nuts.
MAKE THE MASH
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain and return to the pot. Add a splash of water. Mash with a fork, season, and cover.
ZESTY Cabbage SALAD
Loosen the Yoghurt with 3 [4]|#7DA0D7 tbsp of water and set aside. In a bowl, combine the lemon juice, and the Cabbage.
CRUNCH FACTOR
Place the Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
CREAMY Beef
Place a pan over high heat, and lightly coat with cooking spray. Pat the Beef strips dry with paper towel. When hot, add the beef strips to the pan along with the NOMU rub. Cook until browned, 20-30 seconds (shifting occasionally). You may need to do this step in batches. Remove from the pan, add the loosened Yoghurt, and seasoning.
GRAB THE GREENS
Just before serving, add the artichokes to the bowl with the Cabbage. Add seasoning and toss to combine.
TA-DA!
Plate up the mash. Side with the creamy strips and the Cabbage salad. Scatter over the nuts.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R61.50
for 4 servings · R15.37 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Almonds needs 20 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 2% of packR4.64
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Cabbage needs 400 gChinese Cabbage 350 g 350 g at R28.99 · 1.14× packR33.13
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Low Fat Plain Yoghurt needs 200 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 67% of packR13.33
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Potato needs 800 gBulk Everyday Medium Potatoes 7 kg 7 kg at R69.99 · 11% of packR8.00
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Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
Not in the Woolies basket — source these elsewhere:
- Beef Strips
- NOMU Cajun Rub
- Artichoke Quarters
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tender Beef Strips & Potato Mash?
The preparation time for Tender Beef Strips & Potato Mash with a fresh cabbage salad is between 20 and 35 minutes.
What is the total time required to make Tender Beef Strips & Potato Mash with a fresh cabbage salad?
The total time required to make Tender Beef Strips & Potato Mash with a fresh cabbage salad is between 35 and 50 minutes.
How many servings does Tender Beef Strips & Potato Mash provide?
4 servings
What are the main ingredients in Tender Beef Strips & Potato Mash?
Almonds, Artichoke Quarters, Beef, Beef Strips, Cabbage, Lemon Juice, NOMU Cajun Rub, Potato, Yoghurt
What is the nutritional information of Tender Beef Strips & Potato Mash?
Calories: 484, Carbs: 52 grams, Fat: grams, Protein: 47 grams, Sugar: 8 grams, Salt: 800.6 grams
How do I prepare Tender Beef Strips & Potato Mash?
GRAB THE GREENS: Just before serving, add the artichokes to the bowl with the cabbage. Add seasoning and toss to combine. ZESTY CABBAGE SALAD: Loosen the yoghurt with 1 [2]|#7DA0D7 tbsp of water and set aside. In a bowl, combine the lemon juice, and the cabbage. MAKE THE MASH: Place the potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain and return to the pot. Add a splash of water. Mash with a fork, season, and cover. CRUNCH FACTOR: Place the almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. TA-DA!: Plate up the mash. Side with the creamy strips and the cabbage salad. Scatter over the nuts. CREAMY BEEF: Place a pan over high heat, and lightly coat with cooking spray. Pat the beef strips dry with paper towel. When hot, add the beef strips to the pan along with the NOMU rub. Cook until browned, 20-30 seconds (shifting occasionally). Remove from the pan, add the loosened yoghurt, and seasoning.
What should be prepared from my kitchen to make Tender Beef Strips & Potato Mash?
Almonds, Artichoke Quarters, Beef, Beef Strips, Cabbage, Lemon Juice, NOMU Cajun Rub, Potato, Yoghurt
How many calories does Tender Beef Strips & Potato Mash have?
484 calories
How much fat content does Tender Beef Strips & Potato Mash have?
grams