Soy & sesame flat iron steak
Serves: 4 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
1. 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. 2. 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. 3. 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. 4. While the steak is cooking, steam the bok choy for 3-5 minutes or until tender but still firm. 5. Serve the steak on top of the 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 is rich in amino acids, which help increase serotonin levels, also known as the happy hormone.