Healthy Seared Steak Corn & Couscous Salad Recipe
Ingredients
- spray olive or canola oil spray
- 3 corn cobs, husk and silk removed
- 1 cup wholemeal couscous
- 2 cloves garlic, crushed
- 4 tsp ground cumin
- 1 cup boiling water
- 500 g lean beef, trimmed of fat
- 1/4 tsp cayenne pepper, optional
- 250 g cherry tomatoes, quartered
- 1 capsicum, diced
- 2 spring onions (including green tops), thinly sliced
- 1 red chilli, deseeded, finely diced (optional)
- 2 limes, zest and juice
- 1/4 cup mint leaves, chopped
- to taste pepper
- 1/3 cup reduced-fat feta cheese, crumbled
Method
- Preheat a griddle pan or barbeque grill on medium-high heat. Lightly spray corn with oil and cook on grill, turning, for about 10 minutes until there is a light char all over. Once cool enough to handle, slice off kernels.
- Meanwhile, place couscous, garlic and half the cumin in a large heatproof bowl. Pour over boiling water. Cover and set aside for 3 minutes.
- Reheat grill or pan to medium-high temperature. Lightly spray steak with oil and sprinkle each side with remaining cumin and the cayenne if using. Grill for 3-4 minutes each side or until cooked to your liking. Remove from heat, cover and set aside to rest for 5 minutes.
- Fluff couscous with a fork to separate grains and stir through corn kernels, tomatoes, capsicum, spring onions, chilli, lime juice and zest and mint. Add pepper and sprinkle feta over the top.
- To serve, divide couscous salad between plates and top with thinly sliced steak.
Replace couscous with 2 cups cooked quinoa, barley or brown rice. Swap the beef for 2 cans of no-added-salt beans eg. black beans, chickpeas or cannellini beans. Add a diced mango or avocado just before serving. Serve with grilled zucchini strips or on a bed of baby spinach or rocket. Microwave the corn or use tinned or frozen corn (2 – 3 cups) for a speedier version of this dish.
Couscous salad can be made in advance with mint and feta added just prior to serving.
*Replace couscous with quinoa or brown rice for a gluten-free version. *Leave out the feta for a dairy-free version.
Healthy tip!
To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2123 kJ | 470 kJ |
| 507 Cal | 112 Cal | |
| Protein | 39.6 g | 8.8 g |
| Fat, total | 14.3 g | 3.2 g |
| — saturated | 3.9 g | 0.9 g |
| Carbohydrate | 48.5 g | 10.7 g |
| — sugars | 10.8 g | 2.4 g |
| Sodium | 206 mg | 46 mg |
| Fibre | 11.9 g | 2.6 g |
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