Grilling is a quick way to cook meat with intense heat and little oil. It imparts a lovely smoky flavour to meat.
Ingredients and Method
Grilling is a quick way to cook meat with intense heat and little oil. It imparts a lovely smokey flavour to meat.
Nutritional content per serving:
483kJ | 13g carbohydrate | 13g protein | 1.3g fat | 2g fibre
SERVES 4
60 ml sweet chilli sauce
zest and juice of 1 lime
30 ml fish sauce
200 g ostrich steak
a little olive oil to brush
1 cucumber, cut into strips
1 red onion, thinly sliced
2 spring onions, thinly sliced
1 carrot, cut into thin julienne strips
100 g sugar snap peas, sliced very thinly lengthwise
handful mint and coriander leaves, torn
Instructions:
1.Preheat the oven to 200°C
2.Combine the chilli sauce, lime zest and juice and fish sauce. Keep aside.
3.Heat a griddle pan over high heat. Brush each steak with olive oil. Fry the steak on each side until it loosens itself from the pan 2 minutes each side. Season to taste. Transfer to a baking tray and roast for about 8 minutes to your liking. Leave to stand 5 minutes before slicing thinly.
4.Combine the ostrich with the rest of the salad ingredients. Serve with the sweet chilli dressing.
Grilling guidelines:
- Use a heavy-based cast-iron griddle pan and heat it to really hot.
- Brush the meat with olive oil instead of adding the oil to the pan: you use far less that way.
- Use lean meat like ostrich, skinless chicken and turkey, and remove all visible fat.
- Do not allow meat to char or burn. Grill very quickly on both sides to prevent the meat from getting tough.
- Use dry spice rubs and low-fat marinades to add more flavour to grilled meats.
- Vegetables like aubergine and mushrooms can also be grilled with great success.
