Beef Waldorf

Recipe by: Elaine Russell

| Photo by: ReadersDigest

(1)

MODERATELY EASY

Ready in 30 mins

Reviews (1) | Tweaks (1)

Added to favourites by 7 cooks

Prep: 20 mins Cook: 10 mins

Serves: 4

This tasty main-dish salad is made extra delicious with a creamy mustard dressing. Serve with lots of crusty fresh bread for a satisfying and healthy meal.

Recipe provided by:

Readers Digest | Diabetes Cookbook

Ingredients

2 fillet steaks (about 140 g each), trimmed of all excess fat

¼ tsp extra virgin olive oil

pepper and salt

250 g radishes, thinly sliced

3 carrots, grated

1 small yellow capsicum, seeded and cut into thin rings

3 celery stalks, sliced on the diagonal

3 spring onions, sliced on the diagonal

⅓ cup (35 g) walnuts

⅓ cup (55 g) raisins or sultanas

2 small green apples

2 tsp lemon juice

100 g rocket or watercress leaves

FOR THE DRESSING

2 tbsp wholegrain mustard

¼ cup (65 g) 97% fat-free mayonnaise

¼ cup (65 g) plain low-fat yoghurt

Preparation method

1.		Brush the steaks with the oil and season with pepper. Heat a ridged cast-iron grill pan or non-stick frying pan over a medium-high heat until hot. Add the steaks and cook for 3 minutes on each side for medium-rare or 4 minutes on each side for medium. (These cooking times are for 2-cm steaks; adjust slightly for more or less than this thickness.) Remove the steaks from the pan and leave to cool for at least 15 minutes.

2.		Meanwhile, make the dressing. Put the mustard, mayonnaise and yoghurt in a small bowl and stir until combined.

3.		Combine the radishes, carrots, yellow capsicum, celery, spring onions, walnuts and raisins in a large bowl. Quarter and core the apples, then cut them into 2-cm cubes and toss them in the lemon juice. Add the apples to the bowl with half of the dressing and turn to coat everything well. Season with salt and pepper to taste.

4.		To serve, pile the rocket on four plates and spoon the apple and vegetable salad alongside. Cut the steak into thin slices and arrange on top. Spoon the remaining dressing over the top or hand it round separately in a jug.

Some more ideas…

• Instead of fillet steak, use a 300 g lean sirloin steak, cut about 2 cm thick.
• Use the large white radish called daikon instead of red radishes. It is easy to grate by hand or in a food processor.
•Roast beef and rice waldorf:
• Mix 300 g cubed leftover roast beef and 1¼ cups (250 g) brown rice, cooked and cooled, into the apple and vegetable salad. This is also good made with cooked chicken.

Health points

• Raw fruit and vegetables are one of the richest sources of essential vitamins and minerals.
• Apples provide good amounts of vitamin C, as well as soluble fibre in the form of pectin. Eating apples with their skin offers the maximum amount of fibre.
• All the sugars in this dish are in the "intrinsic" form, which means they are natural sugars found in fruit (the raisins and apples) and vegetables (the radishes, carrots, yellow capsicum, celery, spring onions and rocket). Fibre in the fruit and vegetables influences the rate at which these sugars are absorbed into the blood.

Each serving provides

GI estimate low.

Nutrition

kJ 1202 kcal
Protein 19 g
Fat 11 g
Saturated Fat 2 g
Carbohydrate 28 g
Sugar 26 g
Fibre 6 g
Sodium 440 mg

My Review:

Printed from Allrecipes.com.au 2/09/2010