What’s Australia’s signature dish? Vegemite toast? Damper? Prawns? Try this classic barbecued steak and mash from Peter Howard’s new book Delicious Living. The author is a diabetic and though written with fellow diabetics in mind, the recipes are the ideal diet for anyone needing a quick, filling and healthy new idea for the kitchen.
Barbecued Steak with Kumara Colcannon
Preparation time: 25 minutes
Cooking time: 5–10 minutes
4 x 200g lean sirloin steak
2 tbs green pepper corns
Canola oil spray
4 cups green cabbage, roughly chopped
Quarter cup skim milk
2 cups kumara sweet potatoes, steamed and roughly mashed
Half cup onion, roughly chopped
Quarter tsp ground white pepper
200g green beans, topped and tailed
- Preheat barbecue. Trim the beef of all fat and press the peppercorns into both sides of each steak. Refrigerate until nearly ready to use. Steak must be brought to room temperature before barbecuing, so take from the refrigerator at least 20 minutes before use.
- Spray a pan with a little oil and cook the cabbage over medium heat until lightly browned.
- Tip the milk into a saucepan and add the kumara and onion. Stir over a medium to hot heat and stir in the cooked cabbage. Add the white pepper and combine. Keep warm.
- Cook the steaks to your liking. I cook these on the flat plate and do not spray with oil. Make sure the steaks are cooked and rested for at least 5 minutes before serving. This way the juices are set and do not bleed onto the other food on the plate.
Plunge the beans into boiling water and bring back to the boil to cook to your liking. Drain and pile into the centre of a heated dinner plate. Spoon the kumara colcannon (mash) evenly over the beans so that some of the beans are showing. Top with cooked steak and serve.