12 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 1 PROTEIN 2 FRUIT 0 VEGETABLES 2 DAIRY 1 FATS AND OILS 1
PREPARATION 25 minutes
COOKING 35 minutes, plus potato cooking time
1 1/2 tablespoons black peppercorns
1 1/2 tablespoons dried
2 teaspoons whole allspice
4 x 200 g sirloin steaks, all visible fat removed
olive oil spray, for cooking
600 g kipfler potatoes, steamed, halved lengthways and chilled overnight
1 bunch asparagus, bases trimmed
1 bunch broccolini, bases trimmed, halved lengthways if large
1/2 cup (80 g) light sour cream
1 teaspoon Dijon mustard
150 g rocket leaves, trimmed
100 g goat’s cheese, crumbled
2 cups (240 g) frozen peas
1 tablespoon light sour cream
2 teaspoons finely grated lemon zest
Using a mortar and pestle, lightly crush the peppercorns and allspice,
then place on a plate. Press both sides of the steaks on the pepper
mixture to coat evenly. Set aside until ready to cook.
Heat a chargrill pan over medium–high heat, then spray with olive oil.
Working in batches, chargrill the potato halves for 5–6 minutes on
each side until warmed through and chargrill marks appear. Transfer
to a plate and set aside. Sprinkle the asparagus with water, then add
to the pan and chargrill for 1–2 minutes on each side until just tender
and chargrill marks appear. Repeat with the broccolini.
Combine the sour cream and mustard in a small bowl. Cover with
plastic film and refrigerate until required.
To make the crushed peas, cook the peas in a saucepan of simmering
water for 3 minutes, then drain. Add the sour cream and crush lightly
with a vegetable masher, then add the lemon zest and season to taste
with freshly ground black pepper.
Spray the chargrill pan with olive oil. Cook the steaks for 3–4 minutes
on each side for medium–rare or continue until cooked to your liking.
Divide the crushed peas among 4 plates and top each with a steak.
Arrange one-quarter of the chargrilled vegetables, rocket and goat’s
cheese on each plate and either drizzle with the sour cream mixture
or serve in a small bowl to the side. (Alternatively, place the grilled
vegetables in a bowl, add the mustard sour cream and gently stir to
combine, then scatter with the rocket and goat’s cheese and divide
among the plates.)
Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99. You can buy the book here.
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