Seared Steak Corn & Couscous Salad 3-2-1
Prep: 20 mins
Cook: 25 mins
4 serves Serves: 4
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The smoky sweetness of the corn is the real hero of this fabulous summery dish
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Ingredients

  • spray olive or canola oil spray
  • 3 corn cobs, husk and silk removed
  • 1 cup wholemeal couscous
  • 2 cloves garlic, crushed
  • 4 tsp ground cumin
  • 1 cup boiling water
  • 500 g lean beef, trimmed of fat
  • 1/4 tsp cayenne pepper, optional
  • 250 g cherry tomatoes, quartered
  • 1 capsicum, diced
  • 2 spring onions (including green tops), thinly sliced
  • 1 red chilli, deseeded, finely diced (optional)
  • 2 limes, zest and juice
  • 1/4 cup mint leaves, chopped
  • to taste pepper
  • 1/3 cup reduced-fat feta cheese, crumbled

Method

  1. Preheat a griddle pan or barbeque grill on medium-high heat. Lightly spray corn with oil and cook on grill, turning, for about 10 minutes until there is a light char all over. Once cool enough to handle, slice off kernels.
  2. Meanwhile, place couscous, garlic and half the cumin in a large heatproof bowl. Pour over boiling water. Cover and set aside for 3 minutes.
  3. Reheat grill or pan to medium-high temperature. Lightly spray steak with oil and sprinkle each side with remaining cumin and the cayenne if using. Grill for 3-4 minutes each side or until cooked to your liking. Remove from heat, cover and set aside to rest for 5 minutes.
  4. Fluff couscous with a fork to separate grains and stir through corn kernels, tomatoes, capsicum, spring onions, chilli, lime juice and zest and mint. Add pepper and sprinkle feta over the top.
  5. To serve, divide couscous salad between plates and top with thinly sliced steak.

Variations

  • Replace couscous with 2 cups cooked quinoa, barley or brown rice.
  • Swap the beef for 2 cans of no-added-salt beans eg. black beans, chickpeas or cannellini beans.
  • Add a diced mango or avocado just before serving.
  • Serve with grilled zucchini strips or on a bed of baby spinach or rocket.
  • Microwave the corn or use tinned or frozen corn (2 – 3 cups) for a speedier version of this dish.
Serving Suggestion: Couscous salad can be made in advance with mint and feta added just prior to serving.
Comment: *Replace couscous with quinoa or brown rice for a gluten-free version. *Leave out the feta for a dairy-free version.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

More tips

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Nutrition Information

per serving per 100g
Energy 2123 kJ 470 kJ
Protein 39.6 g 8.8 g
Fat, total 14.3 g 3.2 g
— saturated 3.9 g 0.9 g
Carbohydrate 48.5 g 10.7 g
— sugars 10.8 g 2.4 g
Sodium 206 mg 46 mg
Fibre 11.9 g 2.6 g

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