Lots of people will be downing pints of the black stuff to celebrate St Patrick’s Day – but there’s a healthier way to enjoy Guinness and pack in lots of protein and antioxidants at the same time. This recipe from Hawksmoor’s Richard Turner will give you a richly flavoured muscle-building meal – and, according to tests by the University of Porto, crush cancer-causing free radicals at the same time.
INGREDIENTS
(Serves 1)
400g boneless rib-eye steak, 4cm thick / 250ml Guinness / 100g finely chopped onion / 100ml soy sauce / 20ml maple syrup / 1 sprig rosemary, leaves chopped / 1 sprig thyme, leaves chopped / 1tbsp garlic, finely chopped / 1tsp Worcestershire sauce / Maldon sea salt and freshly ground black pepper
TO MAKE
Combine the beer, onion, soy sauce, syrup, rosemary, thyme, garlic and Worcestershire sauce in a large sealable plastic bag. Add the steak. Seal the bag, shake and turn it, and refrigerate for at least two hours.
Take the meat out of the fridge and bag 20 minutes before cooking to bring it up to room temperature. Fire up the grill.
Just before cooking, lightly season the meat with salt and black pepper. Don’t use any oil on the meat or in the pan – if the grill is hot enough the meat won’t stick.
Put the steak under the grill. Leave it for a minute and then turn. Carry on turning every minute until it’s the way you like it. If it’s really thick turn more regularly to avoid burning – the marinade will make this more likely so keep an eye on it. If you’re cooking more than one steak, make sure there’s plenty of space between them.
It’s impossible to give exact cooking times – it all depends on the thickness of the steak, how long it’s been aged for and, of course, the temperature of the grill. As a rough guide, though, cook it for three minutes on each side then rest it for ten minutes. The key thing is to take it off just before you think it’s ready and leave it to rest.
Cook the marinade to reduce it to a glaze. Drizzle over the steak and serve.
Per serving 1,379 calories, 89g protein, 38g carbs, 88g fat
No comments:
Post a Comment