AIS Sports Nutrition

Beef & couscous salad

HINT: This salad is great for summer entertaining. Cook the meat on the barbecue if desired

Olive or canola oil spray
1 kg butternut pumpkin, peeled, seeded, cut into 2-cm cubes
1 punnet cherry tomatoes, halved
1 bunch asparagus, halved
435 ml MAGGI All Natural Chicken Liquid Stock
2 teaspoons finely grated orange rind
¼ cup orange juice
1 teaspoon minced ginger
2 cups couscous
2 boneless sirloin steaks (about 250 g each), excess fat removed
3 spring onions, sliced
1 bunch rocket

Preheat oven to 210°C (415°F). Spray an oven tray with oil and arrange pumpkin cubes in a single layer. Bake for 20 minutes, then add tomatoes to the tray and cook a further 10 minutes. Meanwhile, place asparagus in a heatproof bowl and cover with boiling water. Stand for 5 minutes, then drain. Place chicken stock in a large saucepan and bring to the boil. Stir through rind, juice, ginger and couscous, cover tightly with a lid, remove from heat and stand for 5 minutes. Transfer to a large bowl and separate the grains using a fork. Spray a nonstick frying pan with oil and cook the beef for 8-10 minutes on each side. Transfer to a plate, cover loosely with foil and stand for 5 minutes. Finely slice the meat. Add spring onion, asparagus, pumpkin and tomatoes to the couscous and toss until well combined. Serve with rocket leaves and sliced beef. garnish with orange zest, if desired. Note: the pumpkin weight is ofr the whole piece, including the skin and seeds.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2830 (676)
1887 (451)
Carbohydrate (g)
96
64
Protein (g)
47
32
Fat (g)
11
7
Iron, Vitamin C, Zinc

Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 4-6

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