Culture Street

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

SERVES 4

PREPARATION 25 minutes

COOKING 35 minutes, plus potato cooking time

Ingredients

1 1/2 tablespoons black peppercorns

1 1/2 tablespoons dried

green peppercorns

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

CRUSHED PEAS

2 cups (240 g) frozen peas

1 tablespoon light sour cream

2 teaspoons finely grated lemon zest

 

Method

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.)

CSIRO Healthy Gut Diet

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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