About the Recipe
Some may say the humble meat and three veg is the epitome of meals that assist in weight loss. This meal provides a beneficial mix of your essential daily fibre, protein, iron, zinc, vitamins B12, C, niacin and potassium. The major factor here is to ensure the meal is cooked correctly.
INGREDIENT | BENIFITS |
Lean red meat Eye fillet (tenderloin) Sirloin (striploin) Rump steak | High-quality protein, amino acids that build muscle, boosts metabolism, prevents muscle loss during weight loss and keeps you full Iron, that assists in fighting fatigue by maintaining healthy red blood cells Vitamin B12 which serves nerve function and DNA production Immune protection, high in zinc helping heal immune cell development and metabolic function |
Chili | Aids calorie burning Vitamins A, C & antioxidants Reduces swelling and inflammation. |
Dill | Flavonoids fight cell damage Reduces bloating Contains potassium, manganese and calcium. |
Parsley | Contains iron, magnesium and calcium | Aids digestion | Vitamin K for bone mineral density | Aids blood clotting. |
Garlic | Lowers cholesterol Supports blood pressure & regulates blood pressure |
Brussels sprouts | Vitamin K, for bone mineral density | Aids blood clotting. Vitamin C, supporting tissue repair, immunity and assists in iron absorption Fiber, feeding good gut bacteria, assisting in healthy bowel movements and blood sugar spikes Glucosinolates and Sulforaphane, that fights inflammation and cell damage also anti-cancer plant compounds that assist in detoxification and removing carcinogens from the body Potassium and antioxidants, kaempferol that help blood pressure regulation and assist in calcium buildup in the arteries |
Tomatoes | Potassium and lycopene, work together to lower blood pressure and lower cholesterol the lycopene also traps free radicals and lower the chances of some cancers. Vitamin C, stimulates collagen to keep skin firm Beta-carotene & lycopene assist the skin against long term UV damage Vitamin A, lutein & zeaxanthin, protect eyes from blue light and reduces age related macular degeneration Natural fiber, supports gut microbiome, prevents sharp blood sugar spikes and hydrates |
Black pepper | Contains piperine which aids in vitamin and mineral absorption Fights cell damage Stimulates digestive juices |
Sweet potato | Eye health, vitamin A to keep eyes healthy Immune system, vitamins A & C to help boys fight germs Aids digestion with fiber which feeds good gut bacteria Blood sugar control due to low GI that releases energy slowly Heart health, potassium that assist in blood pressure |
Broccoli | Vitamin C, one cup is 90% of your daily intake, supports immune system. Sulforaphane production, chewing activates glucoraphanin said to assist in preventing cancer cells from forming Vitamin K, assists in bone mineralisation and blood clotting Calcium and magnesium, supporting long term bone density and keeps cartilage healthy, slows osteoarthritis Soluble fibre and antioxidants bind to bile in the gut which assists in lowering bad cholesterol, prevents constipation and promotes healthy digestive tract and lowers rise of colon cancer |
Lemon | Vitamin C, assists in collagen production contributing to skin integrity, aids white blood cell production defending against raspatory illnesses Citric acid, binds to the calcium in urine preventing kidney stones preventing buildup of calcium oxalate Enhances plant based iron, enables iron found in grains, beans and spinach to be absorbed Flavonoids, reduce systemic inflammation and lover bad cholesterol |
Ingredients
300g lean meat e.g. eye fillet or sirloin tip
x2 tomatoes
x1 lemon
1/3 cup olive oil
3 cloves garlic
x1 chili
x6 Brussels sprouts
x1 head of broccoli
x 2 sweet potatoes
x1 stem fresh dill
x2 stems fresh continental parsley
Preparation
VEGETABLE PREPARATION
Slice sweet potatoes down the centre length ways and place face down on baking paper on a baking tray.
Place into a preheated oven at 200oC / 390oF until the potatoes are tender.
NOTE: the duration time differs depending on the size of the potatoes
Place to the side to cool slightly to handle
Cut the broccoli into florets and reserve the stem as this contains more calcium, fibre and potassium than the florets.
NOTE: cut into large chunks to assist in even cooking
Trim any damaged leaves from the brussels sprouts and dock the stem to clear any dirt
Place in a steaming bin along with the diced stem of the broccoli
NOTE: start the steaming of the denser vegetables 3 minutes before adding florets for an additional 5 minutes.
Dice tomatoes and place into a pan ready to receive marinated beef.
MEAT PREPARATION
Trim any fat off of the meat and slice into strips and place in a bowl.
NOTE: not too thin to keep the meat somewhat juicy.
2 . Add olive oil and fresh lemon juice to the meat.
3 Add finely chopped garlic and chili and mix the entire bowl to ensure the meat is covered.
Cover and place in the fridge for no longer than 30 minutes
Sweat tomatoes down on a medium / low heat then add meat and sauté / simmer the meat until internal temperature of 60oC / 140oF.
NOTE: there will be quite a bit of liquid from the tomatoes, this acts as a flavourful gravy and cook the meat on a medium / low heat so the meat retains its beneficial vitamins and reduce inflammatory compounds.
PLATE UP
A great rule of thumb is the vegetables take up half of your plate.
Depending on your weight loss goals and height and wight opt for 250g to 300g of vegetables and 150g of meat.
Garnish with fresh cut parsley and dill and a sprinkle of cracked black pepper.