STEAK, CHIMICHURRI & SWEETCORN SALSA A
The monounsaturated fat in avocados has an added bonus beyond the welldocumented heart-healthy benefits, as it significantly enhances the absorption of antioxidant carotenoids. They support eye, heart, skin and reproductive health, and have been linked to preventing certain cancers. Apart from this, one avocado provides as much fibre as a couple of slices of wholemeal bread, and the protein of a small glass of milk.
This steak and salsa will provide a great protein boost after exercise, as well as being an excellent option for weight management, as it’s filling.
The salsa is packed with immune-boosting Vitamin C – chillis and parsley each contain more than three times the Vitamin C of an orange.
NUTRITION PER SERVING
Cals 567 Carbs 42 Protein 64g Fat 25g
SERVES 4
FOR THE SALSA ½ red onion, chopped 1 garlic clove, chopped 1 red chilli, deseeded and finely chopped 2 tbsp red wine vinegar 4 tsp olive oil ¼ tsp hot chilli powder Sea salt, black pepper 1 sweetcorn cob 1 tbsp chopped parsley ½ tsp dried oregano 1 ripe avocado 125g cherry tomatoes,es, quartered FOR THE STEAK 4 ribeye or sirloin steaks 2 tsp olive oil 1. Put onion, garlic, chilli and vinegar in a bowl. 2. Heat a griddle or frying pan. Mix a teaspoon of olive oil with chilli powder and seasoning. Rub sweetcorn cob all over with the spiced oil. When hot, add the corn to the griddle pan and cook for 10 to 15 minutes, turning until lightly charred and cooked through. Transfer to a board to cool. 3. Brush each steak all over with ½ teaspoon of oil and season, put in pan and fry over a high heat for 3 minutes. Turn over and cook for a further 3 minutes. This should make steaks medium rare. Transfer to warm plate and set aside to rest. 4. Add the parsley, oregano and remaining oil into the bowl with the salsa. On a clean board, firmly hold the cooled sweetcorn cob on its end and use a sharp knife to cut away the charred kernels. Add these to the salsa, along with the diced avocado flesh and cherry tomatoes. Toss together and season to taste. 5. Serve the steaks with chimichurri salsa.
From The Goodness Of Avocado, by Lucy Jessop, Kyle Books, £9.99.