2017-08-21
Beef Bowl
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Beef Bowl

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Packed with colourful vegetables, and slices of tender scotch fillet. This is your new salad go-to. The mayonnaise and sesame seed mix add the perfect finishing touch.
<b>Prep:</b> 30 mins Prep: 30 mins
<b>Cook:</b> 6 mins Cook: 6 mins
Serves 4 Serves 4
Good source of iron Good source of iron
Low Sodium Low Sodium
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Ingredients

Beef

  • 2 x 200g Quality Mark scotch fillet steaks (at least 2cm thick, ask your butcher to cut to size)

Sesame mayonnaise

  • 1/2 cup mayonnaise
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 2 teaspoons sesame seeds, toasted

Salad

  • 1 small cos lettuce, leaves washed and dried
  • 4 baby beetroot, peeled and very finely sliced 
  • (a mandolin is good here)
  • 2 carrots, peeled and cut into thin strips
  • 1/2 telegraph cucumber, diced
  • 1 ripe, but firm avocado, halved


To serve

  • a good handful small basil leaves
  • 1 tablespoon seed mix (such as poppy seeds, linseeds, sunflower and pumpkin seeds)

 

Method

 
 

Sesame dressing

Combine all the ingredients in a bowl. Cover and place in the fridge until ready to use.

Heat a barbecue grill until hot (or a large frying pan over high heat).
 

Beef

Rub the steaks with a little oil and season. Place steaks on the hot grill and grill for 3-4 minutes, then turn over and grill for a further 3-4 minutes for medium steak. Transfer to a plate, cover loosely with foil and leave to rest for 5 minutes.
 

Salad

Shred the cos lettuce and divide between four shallow bowls. Divide the remaining salad ingredients and herbs between each bowl.
 

To serve

Slice the steak across the grain into thin slices. Divide steak between each bowl and sprinkle over basil leaves and the seed mix. Drizzle over the sesame mayonnaise or serve separately.
 
  • Suitable cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 520g
Energy kJ (kcal) 1917 (458)
Protein (g) 26.3
Fat (g) 27.9
Saturated (g) 4.9
Carbohydrate (g) 21.4
Sugars (g) 19.6
Sodium (mg) 402
Iron (mg) 3.6
Zinc (mg) 5.0
Vitamin B12 (ug) 0.7
Vitamin D (ug)  
Selenium (ug) 11.8

 
  • Scotch fillet has a higher marbling of fat that gives you a steak full of flavour. Steaks are better on the thicker side – this will give you a good balance between outer crust and an evenly cooked middle.
  • Resting the steak once cooked is one of the most important steps as it enables the temperature to even out and the meat fibres to relax and reabsorb some of the juices.
  • Only use beetroot that is very fresh when eating raw. The striped beetroot (chioggia beetroot) are gorgeous to look at and eat.

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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