Healthy spring recipes

September 13, 2005

Healthy spring recipes

Recipe idea from Nutritionist Catherine Saxelby
Lean beef skewers with chilli ginger marinade
If you love hot spicy food, then try this Asian-inspired idea for a barbecue. The active ingredient in chilli is known as capsaicin, which is responsible for chilli?s heat and may work to boost your body?s metabolic rate so you burn off fat a little faster.

Serves 4
Preparation time: 10 minutes (plus marinating time)
Cooking time: 10 minutes

750g rump steak
2 tablespoons sweet chilli sauce
1 tablespoon reduced-salt soy sauce
2 teaspoons grated fresh ginger
2 cloves garlic, crushed
pinch of five star spice
8 bamboo skewers, soaked
1 onion, cut and separated into slices
1 capsicum, seeds removed and cut into square dice

Trim off any fat from beef. Cut into cubes about 3 cm in size. Combine chilli sauce, soy sauce, ginger, garlic and five star in a shallow bowl. Add beef, turning to combine. Cover and allow to marinate for 30 minutes (or can be left overnight in the refrigerator). Thread beef, onion slices and capsicum squares onto skewers. Heat a barbecue, char-grill pan or griller. Spray with oil. Cook skewers 10 minutes or until browned and tender, turning during cooking. Serve with steamed basmati rice and a tossed leaf salad.

Tip: Soak bamboo skewers in water for 15 to 30 minutes before to prevent them burning.

Nutrition score per serve: 5.0g fat, 0.6g fibre and 990 kilojoules (236 Calories) For more nutritious articles from Catherine Saxelby, see

Wine recommendation from Winsor Dobbin
Moondah Brook 2005 Verdelho
This is the quintessential Australian summer wine; a ripping new-release white from Western Australia that is simply bursting with tropical fruit flavours. It?s fresh, crisp and fills the mouth with excitement. There?s nothing complicated here, it?s simply a fabulously refreshing drink that?s great as an aperitif, with a picnic or as a partner to Thai or Vietnamese food. Every home should have a couple of bottles in the fridge.
RRP $14

Spaghetti with herbs and pepper & dry red wine recommendation
Baked ricotta cheesecake with berries & one of Australia’s best sparkling wines

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