How to use these recipes

All recipes in this section are intended to be better choices than regular recipes for a similar dish. This does not mean however that they can be used “freely” or in unlimited amounts.

The following types of changes have been made to these recipes:

• Fat: has been reduced and saturated fat (which increases heart disease) has been minimized.
• Fibre: has been increased – particularly where possible by the use of legumes.
• Carbohydrate: has the most direct impact on blood glucose levels and comes form both sugars and starches. Where possible sugar has been replaced or reduced.All dried fruit, juice, flour and other starchy foods (including potato, rice, flour and so forth) will have an effect on blood glucose levels so serving size counts!

All dried fruit, juice, flour and other starchy foods (including potato, rice, flour and so forth) will have an effect on blood glucose levels so serving size counts!

Follow the instructions provided for serving sizes. Each recipe has nutrition information supplied (based on the serving size outlined in the recipe). Use this as a guide when introducing these foods to your meal plan.

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East-west beef salad with coriander dressing

The strong and delicious flavours in the dressing of this salad are intended for those who like strong Asian seasonings.

For 2 servings:

This recipe can be easily doubled if you are cooking for more than 2 people.

• 200g lean rump steak cut 2cm thick
• 1 Tbsp fish or soy sauce
• 1 tsp canola oil
• Mixed salad leaves
• Cucumber chunks
• Cherry tomatoes
• Sliced cooked green beans
• 1/4 avocado sliced thinly
• Basil leaves

Dressing:

• 1 to 2 cloves garlic, thinly chopped
• 1 tsp finely chopped lemon grass
• 1 tsp sugar
• 1 Tbsp fish sauce
• 2 Tbsp fresh lime juice
• 2 Tbsp water
• 1/4 tsp salt
• 1/2 tsp chilli powder or minced red chilli
• 2 to 3 Tbsp chopped coriander
• 1 chopped spring onion

Trim any fat from the steak, coat steak with the soy sauce and oil and leave to marinate for at least 15 minutes, or up to 24 hours in the refrigerator.

Prepare the salad ingredients, making two salads in shallow bowls.
About 15 minutes before serving, preheat a non-stick pan over high heat, and pan grill steak in the dry pan for 1 to 2 minutes per side until brown on the outside but pink in the middle. Put steak on a carving board and leave to cool.

To make the East West Coriander Dressing, finely chop the garlic and thinly sliced lemon grass in a food processor or blender. Add the remaining dressing ingredients and process until coriander and spring onion leaves are chopped.

Just before serving, slice the cooled meat thinly into strips and coat with part of the dressing. Arrange slices on the individual salads and drizzle over extra dressing. Serve with crusty bread or with bowls of Basmati rice.

Note: Replace rump with sirloin, rib eye or fillet steak if desired. Although avocados are high in fat, it is heart friendly monounsaturated fat.

Approx nutritional analysis per serve
KJ: 1239

Cals: 295

Fat: 17g

Carbohydrate: 8g

From Sensational Salads, Hyndman Publishing

Updated recipe section funded by the Diabetes Foundation.