MISO STEAK
PREP TIME: 20 MINS
(+ 2 HOURS MARINATING)
COOK TIME: 10 MINS
SERVES 2 (AS A MAIN)
11 /2 Tbsp brown miso paste
or gluten-free miso paste
1 Tbsp dry Sherry or sake
1 Tbsp caster sugar
2 crushed cloves garlic
Freshly ground black pepper
300g lean beef rump steak,
trimmed of fat
Spinach and radish salad
3 cups baby spinach leaves
1 large cucumber, sliced
4 stalks celery, sliced
8 radishes, sliced
1 Tbsp sesame seeds, toasted
1 Put the miso paste, Sherry,
sugar and garlic into a resealable
plastic bag. Season with black
pepper. Mix until combined.
Add the steak and gently
massage the marinade into the
steak until coated. Seal the bag.
Place in the fridge for at least 2
hours (or up to 2 days) to
marinate.
2 Heat a medium heavy-based
frying pan over medium-high
heat. Spray steak with cooking
spray. Add to pan and cook for
11 / 2 -2 minutes each side. Transfer
to a plate and set aside for
1 minute to rest.
3 Meanwhile, to make spinach
and radish salad, combine all the
ingredients in a bowl. Toss.
4 Cut the steak into thick
slices and serve with the
spinach and radish salad.
COOK’S TIP
Resting steak is important – it
allows fibres in the meat to
reabsorb the free-running juices
for a moist and tender finish.
Health Tip
Steak (^) is packed wit
iron, wh h^
ich (^) is (^) essential
for (^) the manufactu
red b re^ of^
lood cells and (^) to
prevent anaemia.
Miso is a
food hero
- it’s high
in protein,
vitamins
and also
minerals
diabetic living JULY/AUGUST 2019 37NUTRITION INFO
PER SERVE 1360kJ,
protein 37g, total fat 9g
(sat. fat 2g), carbs 17g,
fibre 7g, sodium 869mg- Carb exchanges 1
- GI estimate low
- Gluten-free option
- Lower carb
GFO LC