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Monday 8th January 2018
How to cook Welsh Beef as part of a healthy diet
In the New Year thousands of us will be embarking on a quest to get healthier. Whether joining a gym or starting a diet, getting fitter will be top of many people’s resolutions for 2018. If you are looking to get leaner in the new year, don’t exclude red meat from your diet. Lean red meat such as beef, lamb and pork are sources of high quality protein and have a role to play in a well-balanced diet.
To help you get 2018 off to a nutritious start, we are offering some tips on how you can cook Welsh Beef as part of your healthy diet.
In terms of cooking beef, aim to grill or bake gently instead of frying. Minimise the use of added fats such as butter and oil and always drain away excess fat. It is also advisable to minimise processed meat products aiming for lean cuts of fresh meat instead.
Widen your weekly meal repertoire by including a broad range of proteins such as, fish, eggs, dairy, white and red meat as well as plant proteins such as beans, lentils, nuts and seeds; vary carbohydrates by adding to meals a range of whole grains such as brown rice or pasta or quinoa as well as lots of rainbow-coloured seasonal vegetables and fruit; finally consider which of these foods is providing healthy fats.
To inspire you and show how healthy food can be also delicious, check out the below recipes:
Oriental Welsh Beef topside salad marinated with soy, chilli and mustard
Calories 248 kcals
Cooking Time 40 mins
450g (1lb) Welsh Beef mini topside or top rump joint
- 3tsp soy sauce
- 2tbsp dark brown sugar
- 1tbsp Worcestershire sauce
- 1 red chilli, deseeded and chopped
- 1tbsp English mustard
- 2 pakchoi heads, roughly chopped
- 2 Chinese leaves, roughly chopped
- 6 Radishes, sliced
- 2.5cm (1inch) Root ginger, peeled and grated
- 50g (2oz) Beansprouts
- 25g (1oz) Cashew nuts
- Mix the marinade ingredients together. Take the joint and place in a dish. Add marinade and thoroughly coat. Cover and leave to marinate in the fridge for about an hour.
- Preheat oven to Gas Mark 4, 180ºC, 350ºF and cook steaks for: 20 mins per 450g/½kg (1lb) + 20 mins – rare 25 mins per 450g/½kg (1lb) + 25 mins – medium 30 mins per 450g/½kg (1lb) + 30 mins – well done
- Remove the joint from marinade and place in a roasting pan and roast for about 50 minutes or weigh it and calculate the cooking time using guide opposite. Keep the marinade for later. Baste and turn occasionally.
- Remove and allow to stand for 5 minutes before carving (easier said than done when it looks so delicious).
- Place reserved marinade in a small saucepan and boil thoroughly.
- Toss the salad ingredients together in a large bowl, top with the sliced meat and serve drizzled with the heated marinade.
Welsh Beef Tikka Masala Skewers
Calories 260 kcals
Cooking Time 15 mins
- 450g (1lb) Welsh Beef rump steaks, cut into chunky cubes
- 2 Cloves garlic, crushed
- 2tbsp Tikka masala paste
- 2tbsp Fresh mint, chopped
- 150ml (¼pt) Natural yogurt
For the Papaya & Mint Relish:
- 150ml (¼pt) Natural yogurt
- 1 Papaya, peeled, seeds removed and cut into small slices
- 2tbsp Mint jelly
- 1 Spring onion, thinly sliced
- ¼ Cucumber, cut into small cubes
- Pinch chilli powder
- Handful fresh mint leaves
- Place into a long shallow dish the garlic, tikka paste, mint and yogurt. Mix together.
- Thread 3-4 pieces of Welsh Beef onto long metal or (pre-soaked in water) wooden skewers. Add the skewers to the yogurt mix and roll in the mixture to coat well.
- Cover and place in the fridge to marinate for about 30-60 minutes.
- To make the relish: Place all the ingredients into a bowl and mix well together.
- Once marinated place the Welsh Beef skewers under a preheated grill or BBQ for about 15 minutes turning occasionally until cooked through and browned.
- Serve the skewers with relish and steamed rice.