RECIPE: Steak with Grilled Capsicums, Mushroom and Dill Roasted Buckwheat

Serves 2

Ingredients:

200g red capsicum (pepper)

200g orange or yellow capsicum
2 teaspoons olive oil
2 x 60 flat mushrooms, stems trimmed
2 x 100g lean beef fillet or rump steaks
¼ cup salt reduced beef stock
¾ cup water
2 tablespoons no added salt tomato paste
½ cup roasted buckwheat
1 teaspoon olive oil, extra
2 teaspoons balsamic vinegar
2 tablespoons chopped dill
½ medium avocado, sliced

Method:

1. Cut each capsicum lengthways into four large slices, remove any white membrane and discard the seeds. To roast the capsicums, heat a grill to medium–high heat and place the capsicums skin side up on the rack of the griller tray and brush lightly with a little of the oil. Grill, without turning, until the skin of the capsicum blackens, about 8–10 minutes. Remove capsicums and place in a freezer bag to sweat for 5–10 minutes.
2. Place the mushrooms, stem side down, and the steaks on the griller rack and brush lightly with oil. Grill for 3–4 minutes on each side until the mushrooms are cooked and the steak cooked as liked. Wrap the steak in foil and rest in a warm place while preparing the buckwheat and vegetables.
3. Blend the stock, water and tomato paste in a saucepan and bring to the boil, stir in the buckwheat and reduce heat to low. Simmer for 7–10 minutes, stirring occasionally, until the buckwheat is tender and the liquid is almost absorbed. Add extra liquid if needed.
4. While the buckwheat is cooking, peel and slice the capsicums and chop the mushrooms. Stir into the cooked buckwheat and allow to heat through. Remove from the heat and gently stir in the extra oil, vinegar and dill.
5. Place half the buckwheat mixture on each plate and top with the steak and avocado.

Per Serve: 2279kJ; Protein 35.0g; Total fat 24.0g; Saturated fat 5.6g; Carbs 47.0g; Fibre 6.8g; Cholesterol 67mg; Sodium 189mg.

Reprinted with permission from Nicole Senior and Eat to Beat Cholesterol