Eat well, Feel well

 

Thai Beef Salad
Low fat, sat fat and sugar / Med salt

Ingredients
500 g rump steak, trimmed of all visible fat
200 g rocket or mixed lettuce leaves, washed and drained
2 Lebanese cucumbers, thinly sliced
1 punnet cherry tomatoes
2 tablespoons mint leaves, finely sliced

Thai-style dressing
2 cloves garlic, crushed
1/4 cup coriander leaves
1 small red chilli, seeds removed and chopped, (use 2 chillies if you like it spicy)
2 tablespoons lime or lemon juice
1 tablespoon fish sauce
1 tablespoon palm or brown sugar
6 spring onions, sliced
Pepper to taste

Method
Season the meat with pepper.
Cook in a non-stick pan over a high heat until well browned on both sides but rare inside. (Depending on the pan used, you may need to brush the pan surface lightly with oil to prevent the meat from sticking). Transfer the meat to a plate and allow it to rest for 4 to 5 minutes.
In a bowl create a salad by combining the rocket (or mixed lettuce leaves), cucumber, cherry tomatoes and mint.
Slice the meat thinly across the grain and add to the salad mix.
To make the dressing, place the garlic, coriander, chillies, lime juice, fish sauce, sugar and spring onions in a food processor and process until well blended, about 1 minute.
Pour the dressing over the salad and toss lightly. Serve.

Roasted vegetables, chick pea and couscous salad
Low sat fat, fat, salt and sugar

Ingredients
2 medium (peeled) potatoes
1 can (440g) drained and rinsed chickpeas
1 large (peeled) sweet potato
1 tablespoons extra virgin olive oil
1 diced (optional) red onion
4 handfuls baby spinach
1 cup (dry) coucous
1 cup basil leaves
1 red capsicum

Method
Dice potatoes and sweet potato.
Cut capsicum into 1 cm squares and add to diced sweet potato and potato with the red onion. Brush with a little olive oil.
Roast in an oven-proof pan at 180 degrees for 40 minutes or until cooked and golden.
Cook couscous according to instructions on packet.
Gently mix roasted vegetables (slightly cooled) with couscous, chickpeas, spinach and basil leaves (mint and coriander can also be added).
Serve in a wide bowl and sprinkle with extra fresh herbs for garnish.