Harissa-Spiced Ostrich Steak and a Roast Vegetable Bulgur Wheat Salad
I am so looking forward to the winter produce this year and it seems that middle eastern flavours are my thing – I suppose it is my heritage after all.
Ostrich steaks are a great protein option. If you like a slightly gamey flavour then you will love cooking with them. The Heart and Stroke Foundation of South Africa approved ostrich meat as one of the best red meat sources. It is a meat that is not only low in calories, but also saturated fats. It is very high in Iron and B vitamins too.
On a bed of bulgur the ostrich steaks lie, rich in fibre, B vitamins, magnesium, manganese and fibre.
Brussel sprouts, members of the Brassica family, boast in their levels of vitamin K, vitamin C, Vitamin A and folic acid. They also have the capability of forming the bioactive ingredient sulforaphane, which helps to ‘switch on’ our detoxification genes and ‘switch off’ pro-inflammatory genes.
You also can’t beet the beats, with high amounts of fibre, folate, vitamin C, manganese, potassium and iron. Beetroots also contain betain and nitrates which promote cardiac health, reduce blood pressure and provide anti-oxidant potential.
Topped with deliciously nourishing mint, pistachio and a tahina drizzle.
500g ostrich steaks
1 cup cooked bulgar wheat
300g brussel sprouts
2 tablespoons harissa paste
1 teaspoon harissa spice
1½ tablespoons olive oil
1 teaspoon honey
3 tablespoons pomegranate seeds
1 handful fresh mint
2 tablespoons roasted pistachio nuts
Tahina (optional to drizzle on top)
1 Pre-heat the oven to 180◦
2 Rub the beetroot with a teaspoon of olive oil, leaving the skin on. Place them in foil, creating a parcel-like beetroot-filled bag, and pop them in the oven to roast for 40 minutes.
3 Wash then slice the brussel sprouts down the centre, rub them with a teaspoon of olive oil and sprinkle over some salt and pepper. Place them in the oven to crisp up for approximately 15-20 minutes.
4 To cook the bulgur wheat, add one-part bulgur wheat to two-parts water into a pot, and boil for 10 minutes until soft.
5 In a small bowl, mix 1 teaspoon of olive oil, honey, harissa paste and harissa spice to form a smooth consistency.
6 Rub the ostrich steaks with the harissa mixture and let it sit for 10 minutes.
7 To a hot non-stick gridled pan, add a drop of olive oil, followed by the ostrich steaks.
8 Cook the steaks for approximately 4-5 minutes each side, they must still be pink in the centre. Remove the steaks from the pan and let them rest for 5 minutes.
9 Add some salt, pepper and olive oil to the bulgur wheat for extra flavour.
10 Remove the beetroots and brussel sprouts from the oven. Cut or pull the skin off the beetroots then slice into thin slices – they should still have a bit of crunch and should be super sweet.
11 On a plate, lay a few spoons of bulgur wheat, creating a well in the middle with the back of your spoon. Scatter a few brussel sprouts and beetroot slices around the bulgur wheat frame.
12 Slice the ostrich into thick slices and place in the centre of the bulgur wheat well.
13 Chop up some fresh mint and roasted pistachios and sprinkle on top.
14 Drizzle with tahina.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
Nourished yet? Comment on what I should write about next?
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