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East-West Beef Salad with Coriander

The strong and delicious flavours in the dressing of this salad are intended for those who like strong Asian seasonings.

 OK before or after 3pm

Ingredients


Salad

  • 200g lean rump steak cut 2 cm thick
  • 1 tbsp fish or soy sauce
  • 1 tbsp canola oil
  • Mixed salad leaves
  • Cucumber chunks
  • Cherry tomatoes
  • 1/4 avocado sliced thinly
  • Basil leaves
  • Powder or minced red chilli

Dressing

  • 1 to 2 cloves garlic, thinly chopped
  • 1 tbsp finely chopped lemon grass
  • 1 teaspoon splenda sweetener (originally a tablespoon sugar)
  • 1 tbsp fish sauce
  • 2 tbsp fresh lime juice
  • 2 tbsp water
  • 1/2 tbsp chilli
  • 2 to 3 tbsp chopped coriander
  • 1 chopped spring onion

Author: This recipe is brought to you by Nikki Martin, personal trainer and nutritional advisor. For more recipes visit www.nikkimartin.co.nz. Nikki is a LivFit provider at the Olympic Fitness Centre and Pools in Newmarket.

LivFit Functional Facts:

Although avocados are high in fat, it is heart friendly monounsaturated fat and the portion size is fine for LivFit compliance.

Instructions

  1. Trim any fat from the steak, coat steak with the soy sauce and oil and leave to marinate for at least 15 minutes, or up to 24 hours in the refrigerator.
  2. Prepare the salad ingredients, making two salads in shallow bowls.
  3. About 15 minutes before serving, preheat a non-stick pan over high heat, and pan grill steak in the dry pan for 1 to 2 minutes per side until brown on the outside but pink in the middle. Put steak on a carving board and leave to cool.
  4. To make the East-West Coriander Dressing, finely chop the garlic and thinly sliced lemon grass in a food processor or blender. Add the remaining dressing ingredients and process until coriander and spring onion leaves are chopped.
  5. Just before serving, slice the cooked meat thinly into strips and coat with part of the dressing. Arrange slices on the individual salads and drizzle over extra dressing.

Serve withwholegain crusty bread or with bowls of Basmati rice (if before 3pm).

NB. Replace rump with sirloin, rib eye or fillet steak if desired

 

LivFit:Lean Tick Info:

Less than 3g Saturated Fat per 100g
No added salt (low sodium)
Gives 3 serves vegetables/fruit
No white flour products
No added sugar
Protein between 5–25g
 

Although there is no added salt asian foods are typically high in sodium. This recipe contains fish/soy sauce which is high in sodium. Use sparingly.
 

For your no sugar tick – ensure you use a high quality natural sweetener in place of the sugar in the dressing.
 
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