Delicious and nutritious beef recipes for the winter months.
As the nights get colder we start to crave warm, hearty dishes. Yet while carb-heavy meals may seem like the answer, our bodies and minds actually hunger for nutritious foods.
To help Aussies get through the colder months, Australian Beef has teamed up with dietician and nutritionist Jaime Chambers to create quick and tasty mood-boosting recipes.
Jaime said, "Comfort food doesn't need to be unhealthy. Tasty soups, warm salads and fresh stir-fries are the perfect way to fuel your body with proteins and vegetables needed for the colder months, while keeping you satisfied and full."
"The great thing about proteins like beef is that it's not only delicious but packed full of essential nutrients like iron and zinc, which help you feel happy, motivated and energised."
This juicy flat iron steak is the perfect dish to give you an energy boost.
Preparation: 25 minutes
Cooking: 10 minutes
650g flat iron steak
1/2 cup soy or tamari sauce
1/2 cup rice wine vinegar
2 tbsp honey
3 tbsp sesame oil
3 garlic cloves, crushed
3cm piece of fresh ginger, finely grated
2 shallots, finely sliced
1/2 large red chilli, finely sliced (optional)
2 cups brown rice
2 bunches bok choy
Toasted sesame seeds, coriander sprigs to serve
Place the soy, vinegar, honey, two tablespoons of oil, garlic, ginger, shallots and chilli into a small bowl and whisk together. Pour into a large snap-lock bag and add the steaks. Seal the bag and leave to marinate for a minimum of 20 minutes or overnight in the fridge.
Cook the brown rice according to the packet instructions. Add remaining oil, season with a pinch of salt and pepper, and fluff with a fork.
When you're ready to cook the steak, heat a BBQ, griddle pan or fry pan to high heat. Add the steak and cook on one side for around 4-5 minutes without moving it. Then turn it over and cook on the other side for the same time for medium-rare. Once the steak is cooked, take it off the heat and let it rest for 5 minutes on a warm plate. Slice thinly.
While the steak is cooking, steam the bok choy for 3-5 minutes or until tender but still firm.
Serve the steak on top of the fluffy brown rice, sprinkled with sesame seeds, coriander and a side of bok choy.
If possible, let the steak marinate overnight to give a richer flavour.
Beef is an easily absorbable form of iron, while green leafy vegetables like bok choy have a less absorbable form of iron. By combining the two you can enhance the absorption of that non-haem iron.
Beef if rich in amino acids which help increase serotonin levels, also known as the happy hormone