August 24, 2023
Steak, roasted pepper & pearl barley salad
Steak, roasted pepper & pearl barley salad
Ingredients
- 85g pearl barley, rinsed
- 1 red pepper, deseeded and cut into strips
- 1 yellow pepper, deseeded and cut into strips
- 1 red onion, cut into 8 wedges, leaving root intact
- 1 tbsp olive oil, plus a little extra
- 1 large lean steak, around 300g, trimmed of any excess fat
- ½ x 100g bag watercress, roughly chopped
- juice ½ lemon, plus wedges to serve (optional)
Method
- STEP 1 - Put the pearl barley in a large pan of water. Bring to the boil and cook vigorously for 25-30 mins or until tender. Drain thoroughly and transfer to a bowl.
- STEP 2 - Meanwhile, heat oven to 200C/ 180C fan/gas 6. Put the peppers on a baking tray with the onion wedges, toss in 1 tbsp olive oil and roast for about 20 mins until tender.
- STEP 3 - While the peppers are roasting, rub the steak with a little bit of oil and season. Cook in a non-stick frying pan for 3-4 mins each side, or to your liking. Set aside to rest for a few mins. Mix the cooked peppers and onions into the barley. Stir though the watercress, lemon juice and some seasoning. Thinly slice the steaks, place on top of the salad and serve with lemon wedges, if you like.
Chicken liver Meatballs with Avocado & Grapefruit Salad 4 servings | 30 minutes INGREDIENTS 3 tbsps Avocado Oil (divided) 1/2 Yellow Onion (medium, finely chopped) 1/4 cup Sauerkraut (drained) 6 ozs Chicken Liver (finely chopped) 1lb Lean Ground Beef 1 tsp Sea Salt (plus more for garnish) 1/4 cup Basil Leaves (chopped, plus more for garnish) 2 Avocado (medium, sliced) 2 Grapefruit (peeled, cut into sections) METHOD Heat 1/3 of the oil in a pan over medium heat. Add the onions and sauerkraut and cook for six to eight minutes or until starting to brown. Let it cool slightly. In a large mixing bowl, add the cooked onion mixture, liver, beef, salt, and basil. Use your hands to thoroughly mix. Roll into balls a little larger than the size of a golf ball. Add the remaining oil to the pan and turn the heat to medium. Add the meatballs, pressing on each side to create mini patties. Work in batches if needed to avoid crowding. Cook for a total of five to seven minutes, or until cooked through. Divide the avocado, grapefruit, and patties onto plates. Season with basil and salt as desired. Enjoy! NOTES Leftovers: The salad is best enjoyed fresh. Refrigerate the patties in an airtight container for up to three days. Freeze the patties for up to three months. Serving Size: One serving is approximately four mini patties, and half of each an avocado and grapefruit. More Flavor: For the best flavor and texture, rinse the liver under cold water and pat dry with paper towels. Place in a shallow dish and pour in enough milk to cover. Soak for 30 to 60 minutes maximum. Place in a colander and rinse the milk off. Pat dry. No Chicken Liver: Use beef liver instead. Nutrition Facts Amount per serving 641 calories 50g fat 21g carbs 9g fiber 11g sugar 30g protein 227mg cholesterol 761mg sodium 7mg iron
One Pan Salmon & Fennel with Lime 2 servings | 35 minutes INGREDIENTS 1 bulb Fennel (medium, thinly sliced) 3 tbsps Extra Virgin Olive Oil (divided) Sea Salt & Black Pepper (to taste) 12 ozs Salmon Fillet 2 Lime (divided) 1/4 tsp Fennel Seed (ground) METHOD Preheat the oven to 400oF (205oC). Place the fennel in a baking dish. Drizzle with half of the oil and season with salt and pepper. Toss to combine. Transfer to the oven and bake for 15 minutes. Pat the salmon dry and season with salt and pepper. Zest some lime over the top and sprinkle with the fennel seed. Slice half of the lime and set aside. Remove the baking dish from the oven and place the salmon on top of the fennel. Drizzle with the remaining oil. Scatter the lime slices around. Place back in the oven and bake for 12 to 15 minutes, until cooked through, depending on thickness. Quarter the remaining lime. Divide fennel and salmon onto plates and serve with the quartered lime, squeezing more lime juice on if needed. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 3/4 cup of fennel and one salmon fillet. More Flavor: Season the salmon with ground coriander or cumin. Nutrition Facts Amount per serving 450 calories 29g fat 12g carbs 4g fiber 5g sugar 39g protein 87mg cholesterol 195mg sodium 2mg iron
Chicken & Broccoli Stew 2 servings | 30 minutes INGREDIENTS 1 tsp Extra Virgin Olive Oil 10 ozs Chicken Breast (cut into cubes) 1/2 tsp Sea Salt (divided) 2 Garlic (clove, minced) 1 1/2 pints Bone Broth 2 cups Broccoli (chopped into florets) 1/2 cup Canned Coconut Milk (full fat) 1/2 Lemon (juiced) METHOD Heat the oil in a pot over medium heat. Season the chicken cubes with half of the salt. Add the chicken to the pot and sauté for about five minutes or until browned on all sides. Add the garlic and sauté for another minute. Add the broth, cover the pot with a lid and simmer on low heat for about 10 minutes. Add the broccoli and coconut milk and add the remaining salt. Stir and cover the pot again. Simmer for another 10 minutes or until everything is cooked through. Remove from the heat, stir in the lemon juice and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months. Serving Size: One serving is equal to approximately 1 1/2 cups. More Flavor: Add carrot and celery. Nutrition Facts Amount per serving 515 calories 27g fat 15g carbs 4g fiber 4g sugar 49g protein 156mg cholesterol 1285mg sodium 3mg iron