Recipe: Beef Steak & Jerusalem Artichoke

Updated: Jan 28



Jerusalem artichoke is a mystery food for many people, but it is a versatile food and full of goodness. The pairing of the artichoke and thyme was discovered after a roasted, thinly sliced parsnip and thyme recipe resulted in the combination of parsnip and Jerusalem artichoke and the realisation of its lovely flavour and texture. Bavette/skirt steak is a lean cut of meat ideal for a post-workout boost. In order to maximise the health benefits, buy and eat it fresh, flatten it with a hammer or any other appropriate tool, marinade with nutrient dense ingredients which combine well with beef steak such as black pepper, olive oil, chilli powder, sear the steak for future use or cook straight away. The steak will not need more than a couple of mins as cooking on high heat degrades nutrients. Consequently, a blue or rare steak will be more beneficial to health than a medium or well done steak, but if the only way of enjoying a steak is by having it medium-rare, medium or well done then do not worry unless it is burnt and black. The salt is added after the olive oil marinade just before cooking at high temperature so the salt remains on the surface of the meat without dissolving. As a result the meat juices stay in the muscle fibres and the meat remains juicy. You won't find many recipes as cheap, easy, quick, delicious and healthy as this!

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Servings: 2 (1-2 servings per portion) Prep time: 5 mins

Cooking time: 20 mins

Total time: 25 mins

Recipe Cost: £4


Nutritional Content (per serving)

Calories: 410kcal

Protein: 30g

Total Fat: 27.5g

Saturated Fat: 6g

Total Carbohydrate: 16g

Sugar: 5g

Fibre: 4g

Related Post: Evolved Food: Jerusalem Artichoke

Ingredients

200g beef bavette/skirt steak

1 large or 2 small to medium Jerusalem artichokes

3 tbsp extra virgin olive oil

2 tbsp black peppercorns

1 tbsp dried thyme

1 tbsp himalayan salt (½ for steak, ½ for artichoke)

Pinch of ground black pepper

Several drops of Frank's RedHot original cayenne pepper sauce


Instructions

1. Place steak on a chopping board, cover with baking paper. Flatten the steak with a hammer and place it in a dish. Grind peppercorns in a mortar and pestle. Cover steak with oil, sieve the ground peppercorns onto the steak and massage to combine all ingredients. Quickly sear the steak for 30 seconds each side before allowing to cool. Place in the fridge for 1-2 days wrapped in cling film otherwise cook straight away.

2. Preheat the oven to Gas Mark 6/ 200C (180C Fan Assisted)/ 400F. Peel the artichoke, slice thinly, put in a resealable bag along with dried thyme, 1 tbsp oil, ½ tsp salt and a pinch of ground black pepper. Seal the bag, shake well and use fingers to combine all ingredients. Place artichoke on baking tray and bake for 20 minutes, turn the pieces over after 10 minutes.

3. When the artichoke has been in the oven for 12 minutes, heat a non-stick frying pan on high heat until extremely hot. Meanwhile massage ½ tsp salt into the steak before placing it on the pan. Cook each side for 90 seconds before putting on a plate with a bowl over it for 2 minutes before serving the artichoke. Remove the bowl, add the drops of hot sauce and enjoy.

4. Consume within 1 day.

Related post: Recipe: Roast Duck, Fennel and Cauliflower

Related post: Recipe: Gluten Free Chicken and Pepper Pizza

ABOUT THE AUTHOR


Samson Hodin

Co-founder of 'The Evolved Way', and experienced personal trainer, Samson practices what he preaches. His own healthy lifestyle, which informs this site, is based on understanding the right way to eat and exercise, not excluding of course going out and enjoying life knowing you can still feel and look good.

#Dinner #HealthyEating #GlutenFree

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Articles and information on this website may only be copied, reprinted, or redistributed with written permission. The entire contents of this website and articles featured are based upon the opinions of John Maitland and Samson Hodin, unless otherwise noted. Individual articles are based upon the opinions of the respective authors, who may retain copyright as marked. The information on this website is not intended to replace professional medical advice, nor is it intended to treat or cure any medical condition. It is intended as a sharing of ideas, knowledge and information from the personal research and experience of John Maitland and Samson Hodin, and the community. John Maitland and Samson Hodin are both fully qualified personal trainers. We will attempt to keep all objectionable messages off this site; however, it is impossible to review all messages immediately. All messages expressed on the website, including comments posted to blog entries, represent the views of the author exclusively and we are not responsible for the content of any message.