Entice summer 2013

sue

Is

EE FR 17

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theMainmeal.com.au

RULE the grill with spiced BEEF rib-eye cutlets

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Create the perfect family fiesta with Beef fajitas

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Roast up a storm with Greek-style BUTTERFLIED LEG OF Lamb

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9/17/13 4:25 PM

Lemongrass Beef skewers

Summer grilling ideas from around the globe

with Vietnamese noodle salad Preparation: 25 min, plus marinating time Cooking: 10 min Serves: 4

As the days get longer and the weather gets warmer, it’s the perfect time to get grilling!

600g rump steak, fat trimmed

1 cup loosely packed mint leaves

Whether it’s a weeknight family dinner, a weekend barbecue with friends or a picnic in the park, this issue of Entice is filled with ideas to make your summer meals a breeze.

Marinade

2 medium carrots, shaved into ribbons

We’ve collected a variety of recipes from around the globe to inspire your next Beef or Lamb meal, each offering different flavours and grilling techniques that are perfect for any Aussie barbecue.

2 garlic cloves, peeled

1 medium yellow capsicum, cut into strips

1 tsp fish sauce

100g snow peas, sliced

1 tsp cracked black pepper

Dressing

1 stick of lemongrass, trimmed and outer leaves removed (or 1½ tbsp of lemongrass paste)

2 tbsp lime juice

2 tsp caster sugar

1 tbsp fish sauce

Salad

Each recipe features nutrient-rich Beef or Lamb and 3 serves of veggies. Beef and Lamb 3 to 4 times a week is a simple, easy and delicious way to give your body the nutrients it needs for good health to enjoy summer no matter what your age.

2 Lebanese cucumbers, deseeded and sliced

3 tsp caster sugar

4 large lettuce leaves, torn (oakleaf, butter or baby cos varieties)

1 red chilli, finely chopped (optional)

350g softened vermicelli rice noodles 1. Pound the Beef to a 1cm thickness. Cut into long, wide slices and place in a bowl with the marinade. Stir to combine, cover and set aside for 30 minutes.

For more sizzling summer recipes visit theMainmeal.com.au

2. Preheat a chargrill or barbecue to moderately hot.

Thread the Beef onto skewers.

3. Grill the Beef skewers for 1½ minutes on each side or until cooked to your liking.

From the team at theMainmeal.

4. Mix the salad ingredients with the dressing and place on a large platter. Top with the Beef skewers and serve.

Alternatively, try serving Beef skewers with the salad in individual bowls or noodle boxes.

To make the marinade: Finely chop the lemongrass and garlic and pound in a mortar and pestle until it becomes a coarse paste. Add the fish sauce, pepper and sugar and stir to combine. If using lemongrass paste, add it to the crushed garlic, fish sauce, pepper and sugar and combine.

Tips To pound the Beef, place between 2 pieces of cling film on a chopping board and beat with a meat mallet or rolling pin.

To make the dressing: Stir the ingredients together and set aside.

If you have extra lemongrass sticks you can thread the raw Beef onto trimmed lemongrass and cook as usual. Simply cut the thin end of the trimmed lemongrass into a point so you can thread the meat easily.

Switch to make

If you are cooking with bamboo/wooden skewers on the barbecue, allow them to soak in water for 30 minutes to prevent them from burning.

If you don’t have a mortar and pestle you can make the marinade in a small food processor.

Asian Beef lettuce cups: Marinate the Beef as whole steaks and grill until cooked. Slice thinly and toss with the noodles, mint, vegetables and dressing. Serve in iceberg lettuce cups with a sprinkling of chopped roasted peanuts.

HIGH IRON

HIGH PROTEIN

HIGH ZINC

3 veggies

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9/17/13 4:25 PM

spiced BEEF rib-eye cutlets with roasted baby carrots & yoghurt dressing

Preparation: 15 min, plus marinating time Cooking: 30 min Serves: 4 2 x 400g rib-EYE cutlets 2 tsp fresh thyme (rib steak bone-in, leaves rib-eye steak on the 400g tin chick peas, bone), fat trimmed rinsed and drained 2 tsp cumin seeds 100g baby spinach 2 tsp coriander seeds leaves 1 pinch dried chilli flakes 1½ tbsp olive oil Roasted carrots

Dressing 200ml Greek yoghurt 2 tbsp chopped coriander leaves

2 bunches baby carrots, 1 tbsp lemon juice trimmed and scrubbed 1. Preheat a small frying pan over a medium heat and add the cumin and coriander seeds. Shake the pan and take off the heat when the seeds release their aroma.

2. Place the seeds into a mortar and pestle or spice grinder with the chilli flakes and grind to a coarse powder.

3. Add 2 tsp olive oil and rub the spice mixture over the Beef. Cover and set aside for 30 minutes.

4. Preheat a chargrill to moderately hot and the oven or lidded barbecue to 180ºC. Cook the Beef on the chargrill for 5 minutes on each side or until nicely charred. Transfer to an oven tray and place in the oven or barbecue for 5-7 minutes for medium rare to medium. Set aside to rest for 10 minutes.

5. Cut the Beef off the bone and slice into thick pieces.

Season with salt and pepper. Place vegetables onto a large platter and top with the meat slices. Serve with the dressing.

To roast the carrots: When the Beef goes on the grill, toss the carrots with the remaining olive oil and season with salt and pepper. Place on a baking tray and cook for 30 minutes or until tender and golden. Toss the thyme leaves and chick peas through the carrots for the last 10 minutes of cooking time.

Remove from the oven, stir in the spinach leaves and allow them to wilt a little.

To make the dressing: Mix the yoghurt, coriander and lemon juice together and season to taste with salt and pepper.

Tips To allow it to cook evenly, make sure the Beef is at room temperature before cooking.

Switch to make

To save time you can use ground cumin and coriander. Try a teaspoon of each.

The baby carrots could be replaced with pieces of sweet potato.

Rib-eye cutlets could be replaced with a standing Beef rib roast.

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HIGH IRON

HIGH PROTEIN

HIGH ZINC

3 veggies

Roasted rib-EYE cutlet with salsa verde: Cook the Beef without the spices and chilli. Make a simple salsa verde by chopping 2 cups of flat leaf parsley leaves with some garlic, anchovies, capers and gherkins. Season and stir in a splash of extra virgin olive oil and white wine vinegar. Slice and season the Beef. Serve with sautéed silverbeet and a dollop of Dijon mustard.

9/17/13 4:25 PM

Chinese Lamb steak with cabbage, pickled carrot & sesame salad

Preparation: 10 min, plus marinating and pickling time Cooking: 5 min Serves: 4 600g LAmb rump steak, fat trimmed

1 carrot, cut into matchsticks

Marinade

Salad

2 cloves garlic, finely chopped

4 cups shredded Chinese cabbage

2 tsp finely grated ginger

1 small red capsicum, cut into strips

2 tsp canola oil

100g bean sprouts

1 tsp sugar

1 medium zucchini, grated

1 tsp ground cumin

1 tbsp toasted sesame seeds

1 tsp salt reduced soy sauce

3 tsp rice wine vinegar

Pickled carrot 3 tsp sugar

2 tsp salt reduced soy sauce

1 tsp fine salt

1 tsp sesame oil

1 tbsp rice wine vinegar

1. Place the Lamb into a mixing bowl with the marinade ingredients. Mix well to coat the Lamb. Set aside for 15 minutes.

2. Preheat a chargrill or barbecue to moderately hot and cook the Lamb for 2-2½ minutes on each side, or until cooked to your liking. Transfer to a plate, cover loosely with foil and rest for 10 minutes.

3. Slice Lamb as required and serve with the salad.

To pickle the carrots: Place the sugar, salt and vinegar into a wide-based bowl and stir until dissolved. Add the carrot, stir well and set aside to pickle for 30 minutes. Drain before serving.

To make the salad: Place the pickled carrot into a bowl with the salad ingredients and stir to combine.

Tips

Switch to make

Try using trimmed Lamb leg steaks instead of Lamb rump.

Sliced cucumber or red onion can also be pickled and added to the salad.

For even carrot matchsticks, try using a mandolin slicer.

This dish is also great served in noodle boxes as appetisers when entertaining.

HIGH IRON

HIGH PROTEIN

HIGH ZINC

3 veggies

Teriyaki Lamb skewers: Leave the cumin out of the marinade. Slice the Lamb steaks into long strips before marinating. Thread onto skewers and grill. Make a simple teriyaki sauce by boiling soy sauce, mirin, sake and sugar and brush liberally over the cooked Lamb. Sprinkle with toasted sesame seeds and some chopped spring onion. Serve with steamed rice and stir fried spinach.

themainmeal.com.au

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9/17/13 4:25 PM

BEEF FAJITAS with tomato, avocado & coriander salsa

Preparation: 15 min, plus marinating time Cooking: 10 min Serves: 4 600g thinly sliced Beef strips, fat trimmed (flank, skirt, RUMP, round or oyster bladE)

salsa 1 avocado, cubed 200g cherry tomatoes, quartered

2 tsp smoked paprika 1 large pinch cayenne pepper 1½ tbsp olive oil

2 spring onions, finely sliced 1 tbsp lime juice ½ cup coriander leaves

2 cloves garlic, chopped

1 green chilli, deseeded and finely diced

1 small red onion, thinly sliced

grilled corn cobs, warm flour tortillas, 1 medium red capsicum, lime wedges and cut into strips shredded iceberg lettuce, to serve 1. Place Beef strips into a bowl with the smoked paprika, cayenne pepper and 1 tbsp of olive oil and toss to coat.

Cover and set aside for 30 minutes.

2. Preheat a large heavy-based frying pan to moderately hot and cook the Beef for 2 minutes in 3 batches until browned. Set the Beef aside.

3. Add the remaining oil along with the garlic, red onion and capsicum and cook for 3 minutes, stirring regularly.

Return the Beef and any juices back to the pan and season with salt and pepper.

4. Serve with the corn cobs, salsa, tortillas, lime wedges and lettuce.

To make the salsa: Place all of the salsa ingredients into a bowl and stir to combine. Season to taste with salt and pepper.

Switch to make Beef and vegetable tacos: Cook the fajita filling using finely chopped vegetables and lean Beef mince instead of the Beef strips. Spoon into warm taco shells, top with the salsa and try adding some grated cheese or guacamole to serve.

Tips If you would like to use flank or skirt steak and can’t find it, ask your butcher if they can source it for you.

HIGH IRON

HIGH PROTEIN

HIGH ZINC

3 veggies

If using oyster blade remove the line of gristle running down the centre of the steak.

The fajita mix can be cooked on a flat barbecue plate.

Create a milder dish by omitting the cayenne pepper and green chilli. themainmeal.com.au

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9/17/13 4:26 PM

grilled beef SIRLOIN,

sweet potato, zucchini & rocket salad Preparation: 15 min Cooking: 10 min Serves: 4 600g sirloin steak, fat trimmed 3 tBSP olive oil 350g sweet potato, peeled and cut into 3mm slices 4 medium zucchinis, sliced lengthways into 5mm slices 1 red onion, quartered 2 tBSP lemon juice, plus grated zest of a lemon 150g rocket leaves 30g parmesan cheese, shaved 20g toasted pine nuts

1. Preheat a chargrill or barbecue to hot. Brush the Beef on both sides with 2 tsp olive oil and cook for 4 minutes, turning once, or until cooked to your liking. Set aside to rest and cover loosely with foil.

2. Place the sweet potato, zucchini and onion into a large bowl and toss with 3 tsp olive oil. Place on the grill and cook for 1½ minutes on each side, or until tender and lightly charred.

3. Slice the Beef thinly and place into a large mixing bowl with the grilled vegetables, lemon juice, zest and remaining oil. Season with salt and pepper and stir to combine.

4. Place the rocket onto a large serving platter, top with the tossed Beef and grilled vegetables, parmesan cheese and pine nuts, and serve.

Switch to make Pesto steak sandwich: Mix some fresh basil pesto into whole egg mayonnaise and smear onto 4 sourdough rolls. Top with the un-sliced Beef, grilled vegetables and rocket. Season with salt and pepper to serve.

Tips for cooking the perfect steak Brush each steak lightly with oil.

Preheat barbecue to hot. Steak should sizzle as it makes contact with plate or grill.

Cook one side until the first sign of moisture appears, turn and cook the other side. Turn once only for rare and medium.

Remove steak and cover loosely, rest in a warm place for a few minutes before serving.

HIGH IRON

HIGH PROTEIN

HIGH ZINC

3 veggies

Greek-STYLE BUTTERFLIED leg of lamb with roasted vegetables & grilled lemon Preparation: 15 min, plus marinating time Cooking: 45 min Serves: 6 1 boned and butterflied leg of Lamb, fat trimmed (about 1.3kg) 6 cloves garlic, roughly chopped 1 small bunch fresh oregano, leaves roughly chopped 1½ tbsp olive oil 400g kipfler potatoes, scrubbed and cut into wedges (or any other waxy potato e.g. desiree) 400g butternut pumpkin, cut into wedges 2 lemons, quartered salad 4 large ripe tomatoes, thickly sliced 2 Lebanese cucumbers, cubed ½ red onion, finely sliced 120g reduced fat feta cheese, crumbled 1½ tbsp olive oil 3 tsp red wine vinegar

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1. Pound the garlic and oregano in a mortar and pestle to a coarse paste.

Add 2 tsp olive oil and rub well into the Lamb. Cover with cling film and marinate for 30 minutes.

2. Preheat the oven or lidded barbecue to 180ºC. Season the Lamb with salt and pepper and place in the middle of a large roasting pan.

3. Toss the potatoes and pumpkin with the remaining olive oil and season with salt and pepper. Scatter the vegetables around the Lamb and cook for 45 minutes for medium, turning the vegetables over halfway through.

4. Take the Lamb out and set it aside to rest for 10 minutes, loosely covered with foil. Turn off the oven or barbecue and keep the vegetables in to stay warm.

5. Carve the Lamb and squeeze some of the grilled lemon on top. Serve with the vegetables and salad.

For the salad: Lay the tomato, cucumber and onion out on a platter and top with the cheese.

Season with pepper and drizzle with the oil and vinegar.

For the grilled lemon: Preheat a chargrill to hot and cook the lemon quarters for 1½ minutes on each side, or until lightly charred. If you are using the barbecue you can simply cook them on the grill plate.

Switch to make Sumac Lamb wraps: For a Middle Eastern twist, try rubbing the Lamb with olive oil and sumac. Roast as usual, carve thinly and serve with grilled flat bread, hummus, cos lettuce leaves and a side of pickled vegetables.

Tips The most accurate way to test the temperature of the Lamb is using a meat thermometer. Medium Lamb should read 65º–70ºC. For maximum flavour, try marinating the Lamb overnight.

You could use a boned and butterflied shoulder of Lamb instead of the leg.

If you don’t want to use a chargrill pan, you can add the lemon quarters to the Lamb and vegetables for the last 5 minutes of cooking time.

HIGH IRON

HIGH PROTEIN

HIGH ZINC

themainmeal.com.au

3 veggies

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9/17/13 4:26 PM

Feature cut:

Sirloin steak Known by many names – porterhouse, New York, entrecote – the sirloin steak is a summer favourite; whether it’s a steak straight off the barbecue or sliced and served in a salad.

Sirloin steaks are cut from the rump end of the striploin.

The striploin is located in the hindquarter, running from the ribs to the rump and sitting above the tenderloin.

Sirloin steaks trimmed of fat are perfect for summer grilling.

They are tender and best suited to high temperature cooking such as barbecuing, pan-frying, and stir-frying (when thinly sliced).

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