WARM STEAK SALAD SANDWICH

This steak salad sandwich idea came about whilst I was browsing an issue of Super Food Ideas several years ago. I love the idea that a steak sandwich can become a salad and can be eaten at dinner time without any judgement. If you are not prepared to cook your own beetroot do not use the tinned beetroot as there is so much sugar in those slices! I've listed how to cook the beetroot to make it easy, however if in a rush leave it out or cook it before that night; for example I roasted my beetroot on Sunday and used it on Tuesday. Roasting a beetroot is so simple: you let the oven do the work for 25-30 minutes and you can use this time to get the salad ready. 

INGREDIENTS

• 1 medium beetroot, peeled, ends trimmed and cut into half 
• 1 teaspoon extra virgin olive oil
• 400g lean eye fillet steak, cut into small even strips
• a generous handful of baby spinach leaves and/or mixed lettuce leaves, washed and drained
• 2 large tomatoes, washed and cut into wedges
• 1/2 a continental cucumber, cut into slices 
• 1 ripe avocado, cut into small pieces
• 2 slices of wholemeal or multigrain bread (or gluten-free if intolerant), toasted and torn into little pieces
• 30g of grated reduced-fat cheese 

Dressing

• 1 small garlic clove, finely chopped or crushed
• 2 tablespoons lemon juice
• 1 tablespoon dijon mustard
• 1 teaspoon extra virgin olive oil 
• 2 tablespoons water 
• ground black pepper

COOKING 

1. *NB: Skip this step if you are not using beetroot. 
Preheat a fan-forced oven to 200 degrees celsius and wrap the beetroot halves in foil. Cook for 25-30 minutes or until beetroot is tender (that is, you can slice the beetroot with a knife easily). Remove from oven and leave to cool for 5 minutes, then slice beetroot into thin wedges. 

2. *Either perform this step once the beetroot has just been removed from the oven or start with this step. 
Heat a medium frying pan over low-medium heat, adding the oil and swirling to coat. When the pan is hot add the beef and cook, tossing often, for around 5 minutes or until the beef is cooked & browned to your liking. Remove from heat. 

3. Whilst the beetroot and/or beef is cooking, make the dressing by combining all the ingredients and stirring well. 

2. Combine the baby spinach/lettuce, tomatoes, cucumber, avocado, torn bread pieces, cheese and cooked beetroot in a large serving bowl. Add cooked beef to the bowl and toss well to combine. Drizzle the dressing over the top and serve. 

Serves / 4 

Total Preparation & Cooking time / around 40 minutes if cooking the beetroot / less if not 

x Emily 

STEAK with TOMATO, MUSTARD & PARSLEY SAUCE

I used to despite eating steak, however now I often find myself craving it. It is such a great late night after work dinner, as it is light on the carbs and filled with protein and iron. I can never eat steak by itself and have splattered tomato sauce / ketchup on my medium-rare, top quality steaks for as long as I can remember. My dad positively faints at this habit, my mother shakes her head and my boyfriend screams at me ‘stop, you are ruining it!’. Hence I decided to finally listen to them, as they may be onto something. Hence the tomato, mustard and parsley sauce (still got my tomato in!). Sumac is my new favourite spice and goes incredibly well with tomatoes (you can buy it at any major supermarket in the baking isle). Lastly, a splash of vinegar and voila, a steak sauce worth of a eye fillet steak. If you want to add some delicious Sweet Potato Fries to accompany your steak, prepare and place the fries in the oven before starting to cook the steak. Follow my easy Sweet Potato Fry recipe by clicking on this link: http://soulfulsandwiches.blogspot.com.au/2013/03/sweet-potato-fries.html

INGREDIENTS

• 2 x 120g (150g for men) eye fillet steak, fat removed
• 1 tablespoon rice bran oil 
• 1 garlic clove, finely chopped
• Aluminium foil 
• 2 large tomatoes, finely chopped
• 2 heaped tablespoons fresh parsley, finely chopped
• 1 heaped tablespoon dijon mustard
• 1 teaspoon ground sumac 
• 1 teaspoon balsamic vinegar

COOKING 

1. Combine the steaks, garlic and oil in a medium bowl and mix so that the garlic and oil coats the steak. Heat a large frying pan over medium heat and cook steaks to your specification / liking. (I like steaks medium rare, so I cooked them for around 3-4 minutes each side, then cut into the side of one of the pieces to make sure that it is ready). After cooking the steaks, left them to rest for 5 minutes loosely wrapped in aluminium foil before serving. 

2. Whilst the steaks are resting combine the tomatoes, parsley, mustard, sumac, vinegar and a pinch of ground black pepper in a small bowl and stir well to combine all ingredients.  

Serve warm with tomato, mustard & parsley sauce on top or on the side. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 10 minutes plus 5 minutes resting time 

x Emily 

MISO STEAK with VEGE STACK

Steak is something that I didn't used to really love to eat, but I know I need to eat to keep my iron levels from plummeting to an anemic level. Therefore I am often searching for ways to make red meat appetising for myself. On a lunch and movie date with my mother a few years ago she suggested that I try marinating steak with miso paste. I was intrigued and went home to do just that. The steak marinade was salty, moreish and light and before I knew it the meat had disappeared from my plate. I think my partner was secretly upset, as it was the first time that he was not begged to help me finish my steak. What a catch-22 for him; nicer steak but less for him to eat! 

INGREDIENTS

Miso Steak

• 350-400g lean eye fillet steak, cut into two even sized pieces (or approx. 150g for a woman, 200-250g for a man)
• 1 1/2 tablespoons apple cider vinegar
• 1 garlic clove, crushed or finely chopped 
• 1 heaped tablespoon miso paste 
• 1 teaspoon rice bran oil 
• al foil 

Vege Stack

• 1 green capsicum, membrane & seeds removed, cut into 6 slices
• 1 large tomato, cut into 6 slices 
• 1/2 an avocado, thinly sliced
• 2 tablespoons balsamic vinegar 
• Optional - fresh basil leaves 

COOKING 

1. Combine all the steak ingredients except for the oil and al foil and leave to marinate in the refrigerator for a minimum of 10 minutes. 

2. Whilst the steak is marinading, assemble your vege stacks. 

3. Heat the oil in a medium frypan over medium-high heat. Cook the steak for around 3 minutes on each side, allowing a little more cooking time for the bigger steak on each side. Remove from the pan and loosely cover the steak with al foil for 5 minutes. 

4. Steak the two steaks alongside the vege stack, which can be drizzled with balsamic vinegar and topped off with a fresh basil leaf or two, if desired. 

Serves / 2 

Total Preparation time / 15 minutes plus 30 minutes refrigeration time 

Total Cooking time / 30 minutes 

x Emily 

STEAK WITH TOMATO, MUSTARD & PARSLEY SAUCE

Those who know me know that I am not one to crave steak often. However, I have realized that it can be quite nice for my iron level and me once in a while. Whilst out at breakfast today a friend rattled off the perpetual saying ‘Eat like a King for breakfast, a Queen for lunch and a Pauper for dinner’. I had this clearly embedded in my mind as I decided what to make for lunch. Steak seemed like a good choice, as whilst it is filling it is not too filling to result in a sneaky afternoon siesta.

The tomato, mustard and parsley sauce has a little story behind it as well. I have splattered tomato sauce / ketchup on my medium-rare, top quality steaks for as long as I can remember. My dad positively faints at this habit, my mother shakes her head and my boyfriend screams at me ‘stop, you are ruining it!’. Hence I decided to finally listen to them, as they may be onto something. As I still needed a sauce to go on my steak, I pulled out some tomatoes from the fridge that had seen better days, as well as some fresh parsley and mustard, because come on, you need a little mustard to zest up a steak. Sumac is my new favourite spice and goes incredibly well with tomatoes (you can buy it at any major supermarket in the baking isle). Lastly, a splash of vinegar and voila, a steak sauce worth of a eye fillet steak.

INGREDIENTS

• 4 x 130g eye fillet steak, fat removed
• 1 tablespoon coconut oil (in liquid form)
• 2 garlic cloves, finely chopped
• 2 large tomatoes, finely chopped
• 1/4 cup fresh parsley, finely chopped
• 1 heaped tablespoon dijon mustard
• 2 teaspoons sumac 
• 1 teaspoon balsamic vinegar

COOKING 

1. Combine tomatoes, parsley, mustard, sumac and vinegar in a small bowl and toss well to combine all ingredients. Add a pinch of sea salt & refrigerate until steaks are cooked. 

2. Combine steaks, garlic and oil in a medium bowl and mix so garlic and oil coats all the steak. Heat a large frying pan over medium-high heat and cook steaks to your specification / liking. (I like steaks medium rare, so I cooked them for around 4-5 minutes each side, then cut into the side of one of the pieces to make sure that it was ready). 

Serve warm with tomato, mustard & parsley sauce on top or on the side. 

Serves / 4 

Total Preparation time / 12 minutes 

Total Cooking time / 10 minutes 

x E