by David Garred,
Club Manager Dusit Resort Sports Club.
G’Day readers, welcome back to fitness tips. This week I want to share with
you a recipe that will keep you all happy. It’s nutritious, it’s tasty, it’s
filling, it looks great and it’s low fat - does that sound good or what?
Warm Beef Pasta Salad
Preparation time:
10 minutes
Cooking time:
10 - 15 minutes
4 lean beef steaks (600 g)
200 g spiral pasta (fuscilli)
1 tbs. canola oil
2 tbs. red currant jelly (jam for non U.S. people) (( optional ))
1/2 cup orange juice
2 tbs. wholegrain mustard
Salad vegetables (lettuce, sprouts, baby tomato, etc. - to taste)
Cook pasta according to packet directions, drain and keep warm. Heat a heavy
based pan on high and brush oil onto both sides of the steak. Seal by
cooking steak 2 - 3 minutes each side and turn when juices appear on the
uncooked side. The steak thickness determines its cooking time, but as a
general guide remove it after sealing if you want it ‘rare’, reduce heat and
cook an extra 2 - 3 minutes each side for ‘medium’ and cook 4 - 6 minutes
each side for ‘well done’. Test the steak by pressing with the tongs: ‘
rare’ feels soft, ‘medium’ has some resistance and ‘well done’ feels quite
firm. When the steak is cooked, remove it from the heat and allow it to rest
while you make the sauce. To make the sauce add red currant jelly to any pan
juices, stir until melted and then add the orange juice and mustard. Bring
to boil, stirring constantly until slightly reduced. Add any juices from
rested steak. Serve steak thinly sliced and tossed with pasta, sauce and
salad.
Yields 4 servings.
Total fat 15 g, 3.75 g per serving.
4.4 mg iron per serving.
This should satisfy even the most discerning of tastes.
Until next week,
Carpe diem’
