Pepper-crusted Steaks with Crushed Peas and Chargrilled Vegetables – CSIRO

SERVES 4
PREPARATION 25 minutes
COOKING 35 minutes, plus potato cooking time

  • 1 1⁄2 tablespoons black peppercorns
  • 1 1⁄2 tablespoons dried green peppercorns
  • 2 teaspoons whole allspice
  • 4 × 200 g sirloin steaks, all visible fat removed
  • olive oil spray, for cooking
  • 600 g kipfler potatoes, steamed, halved lengthways and chilled overnight (see page 41)
  • 1 bunch asparagus, bases trimmed
  • 1 bunch broccolini, bases trimmed, halved lengthways if large
  • 1⁄3 cup (80 g) light sour cream
  • 1 teaspoon Dijon mustard
  • 150 g rocket leaves, trimmed
  • 100 g goat’s cheese, crumbled

CRUSHED PEAS

  • 2 cups (240 g) frozen peas
  • 1 tablespoon light sour cream
  • 2 teaspoons finely grated lemon zest

NB. cooking starchy food like potatoes and rice, then letting them cool overnight and consuming them the next day marginally increases the amount of resistant starch they contain. (pg 41) 

Using a mortar and pestle, lightly crush the peppercorns and allspice, then place on a plate. Press both sides of the steaks on the pepper mixture to coat evenly. Set aside until ready to cook.

Heat a chargrill pan over medium-high heat, then spray with olive oil. Working in batches, chargrill the potato halves for 5–6 minutes on each side until warmed through and chargrill marks appear. Transfer to a plate and set aside.

Sprinkle the asparagus with water, then add to the pan and chargrill for 1–2 minutes on each side until just tender and chargrill marks appear. Repeat with the broccolini.

Combine the sour cream and mustard in a small bowl. Cover with plastic film and refrigerate until required.

To make the crushed peas, cook the peas in a saucepan of simmering water for 3 minutes, then drain. Add the sour cream and crush lightly with a vegetable masher, then add the lemon zest and season to taste with freshly ground black pepper.

Spray the chargrill pan with olive oil. Cook the steaks for 3–4 minutes on each side for medium–rare or continue until cooked to your liking.

Divide the crushed peas among 4 plates and top each with a steak. Arrange one-quarter of the chargrilled vegetables, rocket and goat’s cheese on each plate and either drizzle with the sour cream mixture or serve in a small bowl to the side.

(Alternatively, place the grilled vegetables in a bowl, add the mustard sour cream and gently stir to combine, then scatter with the rocket and goat’s cheese and divide among the plates.)

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

The CSIRO Healthy Gut Diet – CSIRO

The CSIRO is well-known for its promotion of healthy living. In this newest cookbook they’ve turned their attention to gut health.

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