Mixed leaf salad with chia seeds and steak

Wednesday, April 25, 2018. Author Matthew Kershaw

Mixed leaf salad with chia seeds and steak

This salad is easy to prepare, with ingredients and flavors light enough for summer and hearty enough for winter. The steak packs in plenty of choline and protein to repair tired muscles, while the chia seeds offer numerous health benefits including high amounts of fiber, helping to suppress appetite and normalize blood sugar levels.

Serves 2

Ingredients

½ lb rump steak, fat removed (230g)
2 oz dried couscous (50g)
2 sweet mini peppers (1 orange, 1 yellow)
1 red chili
2 oz watercress, spinach and arugula/rocket salad (50g)
¼ lb mushrooms (100g)
1 oz dried chia seeds (25g)
1 oz parmesan shavings (25g)
2 sprigs fresh rosemary
1 Tbsp olive oil (15ml)
1 tsp soy sauce (5ml)
1 tsp Worcester sauce (5ml)
1 Tbsp. balsamic vinegar (15ml)

Method

  1. Slice the mushrooms, peppers and chili so they are about ¼ inch (1/2cm) thick. Add the couscous to a measuring jug, season with salt and pepper, and boil the kettle.
  2. Pull the leaves from one rosemary sprig and heat them in a pan with 2 tsp (10ml) oil over a medium heat before adding the mushrooms and seasoning with salt and pepper.
  3. While the mushrooms are in the pan, pour 3.5 fl.oz (100ml) boiling water over the couscous and leave to cook. Put the mixed leaves in a mixing bowl.
  4. When the mushrooms have turned a dark brown colour, add the peppers and chili. Cook until the peppers start to turn dark.
  5. Add the balsamic vinegar, the soy sauce and the Worcester sauce, then stir to combine before pouring the contents in the mixing bowl with the salad.
  6. Clean out your pan with a piece of tissue paper, then heat the remaining sprig of rosemary in the pan with 1 tsp (5ml) oil before adding the steak, ensuring the oil remains in contact with the meat. Cook your steak to your liking, then take off the heat and leave to rest for 5 minutes.
  7. Meanwhile, add the couscous and the chia seeds to the salad mixture and toss to combine. Split between two bowls.
  8. Slice the steak against the grain and place atop the salad. Scatter the parmesan shavings over the top and serve.

Nutritional profile per serving

Calories: 497
Protein: 37g (29% of total calories)
Carbs: 32g (26%)
Fats: 25g (45%)

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