This robust surf and turf recipe is tasty and vibrant. It is super nutritious and satiating!
The beef provides zinc, selenium, potassium, phosphorus, iron, choline, B12 and B6. The spinach fills in the manganese, magnesium, vitamin K1 and vitamin A.
The mushrooms add copper and B5. Asparagus provides folate and B1, and the prawns add some more protein along with choline, copper and selenium.
Scorecard
- Diet Quality Score = 92%
- Satiety Index Score = 75%
- Protein % = 55%
- P:E ratio = 2.3
Macros
One serving provides 352 calories, 48 g of protein, 14 g of fat, and 6 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 100 g (3.5 oz) beef sirloin steak
- Scant amount of butter or coconut oil for frying
- 50 g (1.75 oz) prawns
- Salt, pepper and chilli flakes
- 1 clove garlic, crushed
- 4 medium mushrooms, sliced
- 100 g (3.5 oz) tomato
- 100 g (3.5 oz) asparagus
- 30 g (1 oz) each of spinach and rocket
Directions
- Heat a non-stick frying pan to medium/high heat, season steak well with salt and pepper and sear on both sides; the general rule is 3-4 minutes a side. If your steak is very thin or thick, you will have to judge how long it needs to cook and place it on a plate to rest.
- Wash the pan and reheat, adding in some butter or coconut oil, season the prawns with salt, pepper and chilli flakes and pan-fry the prawns in the butter until they go pink, turning as needed. Add the garlic after you turn so it doesn’t burn. Remove prawns and set them aside.
- In the same unwashed pan, add a little more butter or coconut oil and lightly fry the mushrooms, tomato and asparagus.
- Serve everything on a bed of spinach and rocket.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
