PREPARATION TIME: 25 minutes, plus 20 minutes marinating
COOKING TIME: 30 minutes, plus 10 minutes cooling time
The CSIRO Healthy Gut Diet
This is an edited extract from
The CSIRO Healthy Gut Diet
Dr Tony Bird, Dr Michael Conlon and Pennie Taylor RRP $34.99
Published by Macmillan Australia
1/4 cup (60 g) lactose-free natural yoghurt
600 g rump steak, all visible fat removed, cut into 2 cm cubes
2 teaspoons tamari (gluten-free soy sauce)
olive oil spray, for cooking
CORIANDER AND LIME MARINADE
1 stick celery, chopped
2 spring onions (green tops only), roughly chopped
handful coriander leaves
1 fresh long red chilli, seeded and finely chopped
finely grated zest and juice of 1 lime
LENTIL, QUINOA AND WATERCRESS SALAD
1/2 cup (100 g) tri-colour quinoa, rinsed and drained
2 red capsicums, seeded and cut into quarters
200 g tinned salt-reduced lentils, drained and rinsed
150 g watercress sprigs
2 zucchini, sliced into rounds
200 g salt-reduced feta, crumbled small handful coriander leaves, roughly chopped
1 1/2 tablespoons lime juice
1 tablespoon extra virgin olive oil
To make the marinade, place all the ingredients in a blender and blend briefly until a coarse, chunky puree forms.
Place 1/4 cup (60 ml) of the puree in a small bowl, then stir in the yoghurt and mix until well combined. Cover with plastic film and refrigerate until required.
Transfer the remaining marinade to a large bowl and add the beef. Add the tamari and stir to coat well. Cover with plastic film and marinate in the refrigerator for 20 minutes.
To make the salad, place the quinoa in a small heavy-based saucepan and cover with 1 cup (250 ml) water. Bring to the boil over medium heat, then reduce the heat to low, cover and cook for 10–12 minutes until most of the water has been absorbed and the quinoa is tender. Drain, if necessary, then transfer to a bowl and leave to cool for 10 minutes.
Meanwhile, preheat the oven grill to high. Place the capsicum, skin-side up, on a baking tray lined with foil, then grill for 8–10 minutes until softened and charred. Transfer to a bowl, cover with plastic film and leave to stand for 10 minutes, then peel off the skin and finely chop the flesh. Add the capsicum to the bowl of quinoa, then add the lentils, watercress, zucchini, feta, coriander, lime juice and olive oil and season to taste.
Just before serving, heat a heavy-based frying pan over high heat, then spray with olive oil. Working in batches, add the steak and sear for 2 minutes on each side for medium–rare or until cooked to your liking.
Divide the steak evenly among 4 plates and serve with the quinoa salad and yoghurt sauce.
11 G FIBRE PER SERVE LOW FODMAP
UNITS PER SERVE BREADS AND CEREALS 0.5 | PROTEIN 2 | FRUIT 0 | VEGETABLES 2 | DAIRY 1 | FATS AND OILS 2