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Autumn beef and quinoa salad

Serves 4

Ingredients

  • 1 cup (200g) quinoa, rinsed, drained
  • 500g pumpkin, peeled, coarsely chopped
  • 1 red capsicum, seeded, cut into 2cm strips
  • 2 tablespoons extra virgin olive oil
  • 300g broccoli, cut into florets
  • 100g green beans, trimmed
  • 1 tablespoon thyme leaves
  • 4 Coles Australian Beef Scotch Fillet Steaks
  • 120g pkt Coles Brand Australian Baby Spinach
  • 1/4 cup (25g) walnuts, chopped
 

Thyme Vinaigrette

  • 2 teaspoons thyme, finely chopped
  • 1 tablespoon red wine vinegar
  • 2 tablespoons extra virgin olive oil

Cooking instructions

Step 1

Place quinoa and 2 cups (500ml) water in a saucepan. Bring to the boil. Reduce heat to low. Cover and simmer for 15 mins or until the liquid is absorbed. Remove from heat. Use a fork to separate the grains.
Step 2
Meanwhile, preheat oven to 200C. Line a large baking tray with baking paper. Place pumpkin and capsicum on tray. Drizzle with half the oil. Season. Bake, adding broccoli and beans to tray for the last 15 mins of cooking, for 25 mins or until vegetables are tender.
Step 3
While the vegetables is roasting, combine remaining oil and thyme in a small bowl. Season. Rub thyme mixture onto beef. Heat a barbecue flat plate or chargrill on medium-high. Cook beef for 2 mins each side or until cooked to your liking. Transfer to a plate. Cover and set aside for 5 mins to rest. Thickly slice.
Step 4
To make the thyme vinaigrette, whisk thyme, vinegar and oil in a small bowl. Season. Combine beef, vegetables, quinoa, spinach, dressing and walnuts in a large bowl. Serve immediately.

Nutritional Information:

Meal: Autumn beef and quinoa salad

Serves per recipe

4

Average quantity per serve (g)

580g

 

 

Criteria

Recipe (per serve)

Analysis

Energy (kJ)

 

2800kJ

 

Total CHO (g)

27 - 63g of total carbohydrate per serve

40g

Good

CHO exchange

2-4 exchanges per serve

2.5

Good

Total fat (g)       

<25g of total fat per serve

27g

Upper limit but low in saturated fat if meat is trimmed.

Saturated fat (g)

<28per cent of total fat (or ≤35per cent for lean meat options including red meat, poultry and fish). If total fat ≤ 5g no need to consider

6.1g (23per cent total fat)

Good

Fibre (g)

At least 5g

12g

Good - high

Sodium (g)

No more than 450mg per serve

122mg

Good - low

 

Recipe provided by  taste.com.au

Autumn beef and quinoa salad

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