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Easy Beef and Quinoa Salad

Dinner Lunch

Not your standard steak and salad but just as easy and much more colourful

25 mins
10 ingredients
$5.60 / person
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Easy Beef and Quinoa Salad

Gear

Ingredients

Serves = 4

  • 1 cup quinoa
  • 400g rump steak (fat trimmed)
  • 2 tbsn extra virgin olive oil
  • 1 avocado, stone and skin removed, finely chop flesh
  • 1 cucumber, sliced
  • 4 radish, sliced
  • 420g tin corn kernels
  • 120g rocket
  • 2 tbsn lime juice
  • 1 tsp dijon mustard

It’s this easy

  • Place quinoa and 2 cups of water in a medium saucepan over a high heat. Bring to the boil then reduce heat to low, cover and simmer for 15 minutes. Remove from heat and mix with a fork
  • Meanwhile heat the BBQ, char-grill or frying pan on medium-high heat. Drizzle the steak with oil. Grill for 3 minutes on each side for medium rare or cook to your liking
  • Place steak on a plate, cover and set aside to rest for 5 minutes. Then slice thinly
  • Prepare the salad vegetables - slice the avocado, cucumber, and radish and drain and rinse the corn
  • To prepare the dressing mix the lime juice, olive oil and Dijon mustard in a small bowl or jug
  • Divide quinoa between serving bowls, arrange vegetables and beef, drizzle dressing over the top

Tweaks

  • Add fresh herbs e.g. coriander or mint

Notes

Nutrition information (per serve):

  • Energy (2281kJ)
  • Protein (30.9g)
  • Total fat (23.1g)
  • Saturated fat (4.5g)
  • Carbohydrate (47.1g); Starch (40.1g), Sugars (7.0g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (12.3g)
  • Sodium (302mg)
  • Calcium (123mg)
  • Iron (5.2mg)

Allergies

Contains: FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (27) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (27) Everyday Superfoods

Be Healthier

Sweet corn is a good source of potassium which can help to lower blood pressure and improved heart health.

More: Corn recipes (21) Everyday Superfoods

Be Healthier

Cucumbers are a good source of potassium.

More: Cucumber recipes (17) Everyday Superfoods

Healthy Gut

Cucumbers are a good source of fibre, which promote a regular bowel habit and is beneficial for digestive health.

More: Cucumber recipes (17) Everyday Superfoods

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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