Serves 1
Each serving contains 500 calories, 39g protein, 65g carbs, 10.4g fat
Ingredients
75g couscous
125g sirloin steak, excess fat removed
250g butternut squash (or pumpkin), peeled, seeded and cut into 2cm cubes
6 cherry tomatoes, halved
2 spring onions, finely chopped
100g bunch asparagus, halved
1tsp olive oil
120ml chicken stock
tsp finely-grated orange zest
15ml orange juice
tsp minced/grated fresh ginger
Large handful of rocket or mixed leaves
Preheat the oven to 210oC/Gas Mark 7. Brush an oven tray with olive oil and arrange the squash or pumpkin cubes in a single layer. Bake for 20 minutes, then add the tomatoes and cook for a further ten minutes.
Meanwhile, place the asparagus in a heatproof bowl and cover with boiling water. Stand for five minutes, then drain. Place the chicken stock in a large saucepan and bring to the boil. Stir in the orange zest, juice, ginger and couscous, cover tightly with a lid, remove from heat and stand for five minutes, then separate the grains using a fork.
Wipe a non-stick frying pan with the remaining oil, and cook the beef for two to three minutes each side to sear it, then continue to cook for a further two to three minutes, according to taste. Transfer to a plate, cover loosely with foil and stand for five minutes. Then finely slice the meat. Add the spring onion, asparagus, squash and tomatoes to the couscous mix, and toss until well combined. Serve with the sliced beef and rocket leaves. Garnish with orange zest, if desired.
Recipe from Performance Food, Karen Reid’s web-based sports nutrition service. Visit performancefood.co.uk
