Muscle & Fitness UK – July 2019

NUTRITION

100 MUSCLE & FITNESS/JULY 2019

KOREAN BBQ STEAK SKEWERS

WITH PICKLED RIBBON SALAD

These simple steak skewers look great and are perfectly

complemented by the slightly tart ribbon salad. If you can,

prepare the marinade in the morning as this will really let the

meat soak up the lovely flavour. Heat the BBQ and in minutes

you have a tasty, healthy high protein meal.

Top level health statistics, per serving (two steak skewers and

a serving of salad)

INGREDIENTS

SERVES 4 (IF HAVING TWO SKEWERS PER PERSON)

Requires 8 skewers

Marinated steak strips

2 tsp The Gym Chef Korean BBQ Seasoning

350g frying steak cut into strips

4 tbsp soy sauce

2 tbsp sesame oil

2 tsp dark muscovado sugar

2 cloves of garlic, cut into matchsticks

15 g fresh ginger, cut into matchsticks

2 spring onions, sliced

Pickled ribbon salad

1 cucumber, sliced into thin ribbons

1 large carrot, sliced into thin ribbons

4 tbsp rice wine vinegar

1 tsp caster sugar

1 tsp toasted sesame seeds for sprinkling

METHOD

1. Cut steak into strips about 2-3 cm wide.


2. Combine marinade ingredients and place in a bowl or bag
   with the steak. Make sure the steak is well coated and leave
   to marinate for at least one hour but it can be left all day.


3. When you’re nearly ready to eat, prepare the salad while the
   BBQ is heating up. Thinly slice the cucumber and carrot using
   a peeler or knife.


4. Toast sesame seeds in a dry frying pan.


5. Combine the rice wine vinegar and sugar to make
   a dressing.


6. Toss the cucumber and carrot in the dressing. Sprinkle
   with sesame seeds.


7. Skewer the steak slices by weaving them onto skewers.
   Keep any leftover marinade in a bowl.


8. When the BBQ is hot, cook the steak skewers. They won’t
   take long, a few minutes for a thin cut, but depends on
   personal preference. Baste with any remaining marinade.


9. Serve steak skewers with salad and enjoy!

PREPARATION TIME: 20 minutes Steak marinade: At least

1 hour Cooking time: 5 minutes

THE MACROS

311 31 g

CALORIES PROTEIN

16g 15g

C A R B S FAT