1. Spray a non-stick pan or BBQ with oil and heat to medium-high heat.  Cook the steak in 1-2 large pieces until cooked medium rare (approx 3-4 mins per side) or until cooked to your liking.  Place on a plate, cover with foil and allow to rest for 5 mins while making salad.
2. On 4 plates, scatter spinach leaves, kidney beans, corn kernals, tomato, avocado, cucumber, capsicum and coriander.
3. Slice beef across the grain and layer on top of salad.  Top with yoghurt and serve.

1. Combine  thyme, 2 tblsp balsamic, 1 tblsp oil in a glass dish, add steak and turn to coat.  Cover and refirgerate for 30 mins.
2. Toast bread until crunchy and brown.   Rub cut garlic on toast while still warm and cut in to bit size pieces.
3. Heat oil in non-stick frypan or BBQ until medium-high heat.  Cook steaks 2-4 mins or per side or until cooked to your liking.  Place on a plate, cover with foil and rest for 5 mins.
4. Add onion to pain with extra oil if required and cook for 8-10 mins until softened.
5. Meanwhile, divide rocket, tomatoes, parmesan between plates.  Scatter over bread croutons.
6. Place steaks and onions on plates, serve.

As life gets busy and imagination for interesting dinners we all fall back on meat and 3 veg.  But here are some more interesting recipes to spice up your ‘meat and 3 veg’.  Enjoy!

4 x 150-200g beef rump (or any cut) steaks

1. Boil or microwave the potatoes until a knife easily cuts through the potato.  Mash potato with milk and season to taste.
2. Meanwhile, heat a non-stick frying pan over medium heat, sprayed with oil.  Cook bacon, stirring occasionally, for 5 mins or until golden. Add the shallot and garlic until aromatic.  Add the asparagus, peas and stock.  Reduce heat to medium and simmer for 2-3 mins until veg are tender crisp.  Add the lettuce and spinach and cook until just wilted.
3. Meanwhile, heat a non-stick frying pan over high heat.  Spray with oil and cook steaks for a few mins each side until cooked to your liking.
4. Divide the mashed potato amongst the 4 plates, top with veg mixture and place a steak on top.  Scatter with parsley to serve.

1. Heat a large saucepan over high heat, sprayed with oil.  Cook the chicken in batches for 2-3 mins or until golden.  Transfer to a plate.
2. Reduce heat to medium.  Add celery, leek, carrot and capsicum; cook for 5-7 mins until tender and soft.  Stir in the garlic and cumin for 1 min until aromatic.
3. Stir in stock and dried apricots.  Bring to the boil and reduce heat to low.  Cover and simmer for 15 mins.  Stir in the chicken and chickpeas.  Simmer until chicken is cooked through and chickpeas warmed.  Stir in the honey.
4. Serve with steamed beans, sprinkled with parsley.

]]> http://smartereats.com.au/2013/whats-for-dinner-meat-and-3-veg/feed/ 0 http://smartereats.com.au/2013/how-much-meat-should-i-be-eating/ http://smartereats.com.au/2013/how-much-meat-should-i-be-eating/#comments Wed, 09 Oct 2013 04:13:43 +0000 Lauren James http://eatsmartdiet.com.au/?p=448

Whether you prefer red to white, fish to other meats, or no meat at all; all you need is your hand to determine how much is an appropriate serving size.

Here’s a quick and easy guide:

Use your palm….

• Red meat: The size of your own palm and the thickness of your palm
• Chicken: 3/4 of your hand (fingers together) and the thickness of your palm
• Fish & seafood: The flesh (excluding shell, heads etc) should cover the size of your whole hand (fingers together) and thickness of your palm
• Vegetarian:  At least 1.5 cups of cooked beans/legumes, tofu/tempeh can follow the same guidelines as fish

So you now have a handy (pun intended!) tool to work out how much a serving of meat, chicken, fish or vegetarian alternatives is.  Enjoy!

Have you read some of the debates lately about red meat? On the one hand some experts are strongly suggesting we cut out or drastically reduce our consumption of this type of protein to reduce heart disease, colon cancer etc. Yet on the other hand red meat is a great source of nutrients such as iron and niacin. Interestingly, as most of our cattle are grass fed in australia, it has now been suggested that the fat in these animals, as opposed to their grain fed counterparts, contains CLA (conjugated linoleic acid) that may be protective with regards to cancer and beneficial in other ways to our health and immunity. Our view, as always, is one of balance. Lean red meat included in a healthy diet 2-3 times per week is a great source of protein, omega 3 fats, iron, zinc and other nutrients. This should be balanced out with vegetables, fruit, grains, dairy and other real foods – with a limit on items that are more highly processed or containing additives that we should perhaps avoid.

"What’s for dinner?  Not meat & 3 veg again!" 
Here’s a few fancy meat & 3 veg recipes to stop the whingeing

Veal Schnitzel with Zucchini, Tomato and Capsicum (Serves 4)  

1. Preheat oven to 220°C.  Line a large baking tray with baking paper.  Spread potato onto tray and spray with oil.  Bake on top shelf of oven for 30 minutes or until crisp and golden..
2. Meanwhile process bread and parsley in food processor until fine breadcrumbs form.  Transfer to a shallow dish, add parmesan and stir well to combine.  Pour buttermilk into another shallow dish and place flour on a plate.  Lightly coat schnitzels in flour; dip into buttermilk and then coat with the breadcrumb mixture, pressing firmly. 
3. Heat a large non-stick frying pan over medium-high heat.  Spray schnitzels with olive oil and cook, two at a time, for 3 minutes each side or until golden.  Transfer to a large plate and keep warm in oven.  Wipe pan clean and return to heat.
4. Add zucchini to pan and cook for about 3 minutes each side or until browned.
5. Add cherry tomatoes & capsicum, stir to combine and bring to boil.  Reduce heat and simmer for 3 minutes or until sauce thickens.
6. Serve schnitzels with zucchini mixture and salad, if desired.