Super Food Ideas – September 2019

62 super food ideas SEPTEMBER 2019

PEPPER-CRUSTED ROAST
BEEF WITH SMOKY
BARBECUE RELISH
SERVES 8
PREP 20 MINUTES
COOK 1 HOUR 25 MINUTES

2.7kg beef rump roast (see notes)
3 teaspoons crushed peppercorn medley
(see notes)
1 tablespoon wholegrain mustard
1 tablespoon chopped fresh rosemary
2 garlic cloves, crushed
¼ cup extra virgin olive oil
1 garlic bulb, halved crossways
2 bunches asparagus, trimmed
400g cherry truss tomatoes, cut into
small bunches
300g portobello mushrooms
Smoky Barbecue Relish
10g butter
1 small brown onion, finely chopped
1 red apple, finely chopped
2 tablespoons sultanas
2 tablespoons brown sugar
2 tablespoons apple cider vinegar
2 tablespoons barbecue sauce
½ teaspoon smoked paprika

1 Preheat oven to 200°C/180°C fan-forced.
Grease a large roasting pan. Place beef
in centre of pan.
2 Combine crushed peppercorns, mustard,
rosemary, crushed garlic and half the oil
in a small bowl. Season with salt. Rub
mixture over beef. Roast for 1 hour.
3 Add halved garlic, asparagus, tomatoes
and mushrooms to pan. Drizzle vegetables
with remaining oil. Roast for 20 to 25 minutes
for medium-rare or until beef is cooked to

your liking and vegetables are tender.

Cover roast loosely with foil. Stand for

20 minutes to rest.

4 Meanwhile, make Smoky Barbecue

Relish Melt butter in a small saucepan over

medium heat. Add onion. Cook, stirring,

for 3 to 4 minutes or until softened. Add

remaining ingredients. Bring to the boil.

Reduce heat to low. Simmer, uncovered,

for 8 to 10 minutes or until relish is thick.

5 Slice beef. Serve with roasted vegetables

and barbecue relish.

NUTRITION: (per serve) 2505kJ; 27.5g fat;

9g sat fat; 70.8g protein; 15.7g carbs;

4g fibre; 211mg chol; 318mg sodium.

Cook’s notes:

+ Remove beef from the refrigerator

1 hour before cooking. Allow to come

to room temperature.

+ Peppercorn medley is a mixture of white,

black, green and pink peppercorns. Find it

in the spice aisle. Use a mortar and pestle

to crush peppercorns.

CARAMELISED RUM-GLAZED

PORK RIBS

SERVES 6

PREP 15 MINUTES (PLUS REFRIGERATION)

COOK 2 HOURS

½ cup golden syrup

¹⁄³ cup dark rum

¼ cup sweet chilli sauce

2 tablespoons Worcestershire sauce

1 tablespoon wholegrain mustard

2 tablespoons lemon juice

2 garlic cloves, crushed

2kg pork rib racks

2 green onions, thinly sliced

Toasted crusty bread, to serve

Pickled Onion Salad

2 red onions, thinly sliced

¼ cup apple cider vinegar

2 Lebanese cucumbers,

cut into rounds

150g mixed salad leaves

2 tablespoons extra virgin olive oil

1 Combine golden syrup, rum, chilli

sauce, Worcestershire sauce, mustard,

lemon juice and garlic in a large baking

PER SERVE

$6.70

PEPPER-CRUSTED ROAST
BEEF WITH SMOK Y
BARBECUERELISH

THE INFO

• ENTERTAINING


• HIGH IN IRON


• LOWER SODIUM