October 23, 2025
Grilled Beef & Vegetables
Ingredients
- 700 g grass-fed beef strips (sirloin, flank, or rump steak)
- 4 large portobello mushrooms (approx. 400 g total)
- 8 medium carrots, peeled and halved lengthwise (about 600 g)
- 2 bunches broccolini (approx. 400 g)
- 6½ tbsp olive oil total (≈ 97 mL)
- (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini)
- 1 tbsp butter (14 g)
- 2 cloves garlic, minced (6 g)
- 1 tbsp fresh rosemary or thyme, chopped (optional)
- 2 tsp salt total (≈ 12 g)
- (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini)
- 1¼ tsp black pepper total (≈ 5 g)
- 1 tbsp balsamic vinegar (optional, 15 mL)
- 1 tsp honey or maple syrup (optional, 7 g)
Instructions
1. Roast the carrots and mushrooms
- Preheat the oven to 200°C (400°F).
- Line a baking tray with parchment paper.
- Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray.
- Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper.
- Roast for 25–30 minutes, turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden.
2. Grill the beef
- While vegetables roast, heat a grill pan or barbecue over high heat.
- Toss beef strips with olive oil, garlic, herbs, salt, and pepper.
- Grill for 2–3 minutes per side, or until cooked to your liking (medium-rare to medium recommended).
- Rest for a few minutes before serving to keep tender and juicy.
3. Steam and fry the broccolini
- Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well.
- Heat butter and olive oil in a frying pan over medium-high heat.
- Add the broccolini and sauté for 2–3 minutes, seasoning with salt and pepper until slightly crisp on the edges.
4. Serve
- Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini.
- Drizzle any beef or mushroom juices over the top for extra flavor.
Optional Garnish
- Sprinkle with fresh parsley or thyme before serving.
- Add a squeeze of lemon over the broccolini for brightness.
Nutrition and Cooking Times
Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes
Nutrient Value per serve:
Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
Ingredients 2 tbsp honey Juice and zest of 1 lime 1 tbsp olive oil 1 lb boneless skinless chicken, cubed 1 garlic clove, minced Salt & pepper, to taste 2 cups cooked rice (white or brown) 1 tbsp lime juice 1 tbsp chopped cilantro (optional) 1–2 ripe avocados, mashed Juice of ½ lime Salt & pepper, to taste Instructions Step 1 Marinate the chicken In a medium bowl, whisk together the honey, lime juice and zest, olive oil, garlic, salt, and pepper. Add in the cubed chicken. Toss to coat. Cover and refrigerate for 15–30 minutes. Step 2 Cook it golden Heat your best skillet for cooking chicken over medium-high. Sear the chicken without stirring for 2–3 minutes, then cook through, about 6–8 minutes total. Temp should hit 165°F. Step 3 Brighten the rice Fluff the warm rice with a fork. Stir in lime juice, salt, and cilantro if you like. Keep it fresh, not heavy. Step 4 Smash the avocados In a bowl, mash the avocados with lime juice, salt, and pepper. Don’t overdo it you want texture. Think creamy with little bites left in. Step 5 Stack it tall Place a ramekin or ring mold on the plate. Spoon in a layer of rice, then avocado, then the honey lime chicken. Press gently, lift the mold. A little tower of joy. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 420kcal | Protein: 32g | Fat: 18g | Carbohydrates: 32g
In this bulletin...
Ingredients 1 tsp smoked paprika 1 tsp ground cumin 1 tsp dried oregano leaves 1/4 tsp dried c hilli flakes 2 (about 500g) chicken breast fillets, halved horizontally 1 tbsp extra virgin olive oil 2 small zucchini, sliced 175g mini capsicums, deseeded, halved 1 tbsp no-added-salt tomato paste 400g can cherry tomatoes 2 tsp white balsamic condiment 140g (2/3 cup) wholemeal couscous 160ml (2⁄3 cup) boiling water 250g green beans, steamed, halved lengthways Lime wedges, to serve Instructions Step 1 Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken. Step 2 Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate. Step 3 Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through. Step 4 Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g