1. Preheat the oven to 375°F (190°C). Mash the garlic and 1⁄4 teaspoon pepper with the side of a knife to form a chunky paste. Rub the mixture on both sides of the steak. Set aside.
2. Bring the potatoes and enough water to cover to a boil in a saucepan. Reduce the heat and simmer for 5 minutes. Add the beans and cook until the potatoes are tender and the beans are just tender, 3–4 minutes. Drain, rinse with cool water and transfer to a large bowl.
3. Place the onion in a colander and rinse with hot tap water. Mix the vinegar, oil, the remaining pepper and the sugar in a small bowl. Set the vinaigrette aside.
4. Heat a large heavy-based ovenproof pan over medium-high heat until very hot but not smoking. Add the steak and sear until browned, about 3 minutes on each side. Transfer to the oven. For medium-rare (480°F–525°F/250°C–275°C), cook 15–18 minutes; medium (525°F–550°F/275°C–290°C), 20 to 23 minutes. Let stand for 5 minutes. Trim any remaining fat and thinly slice the steak. Arrange the vegetables around the seared steak and drizzle with the vinaigrette before serving.

PER SERVING

261 calories
31 g protein
10 g total fat
4 g saturated fat
69 mg cholesterol
11 g total carbohydrate
2 g sugars
3 g fibre
66 mg sodium

Lean trimmed beef is a highly nutritious food. It is an excellent source of iron, niacin, riboflavin, vitamin B12 and zinc.