High-protein sirloin steak strips on courgette noodles

High-protein sirloin steak strips on courgette noodles: tender sirloin steak with courgette noodles, basil and walnut pesto, garlic, olive oil and ghee.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 450 kcal per serving
• Protein: 45 g
• Fat: 26 g
• Carbs: 8 g

Ingredients

• 3 medium courgettes
• 1 garlic clove
• 2 sirloin steaks
• Coarse sea salt
• 2 handfuls of basil leaves
• 30 g raw unsalted walnuts
• 4 tbsp extra virgin olive oil
• 1 tbsp ghee
• Freshly cracked pepper

Method

You’ll need: frying pan · blender · spiralizer · chopping board · knife · pestle and mortar

1. Wash the courgettes and turn them into courgette noodles with a spiraliser, or into wide ribbons with a vegetable peeler. Salt lightly and leave to drain briefly on kitchen paper.
2. Make a chunky pesto from the basil, walnuts, garlic, olive oil and a little salt using a pestle and mortar or a blender.
3. Heat a cast-iron or stainless steel frying pan until very hot and add the ghee. Fry the sirloin steaks briefly over a high heat on both sides, without any further seasoning.
4. Take the steaks out of the pan, leave them to rest, then season with coarse sea salt and cracked pepper. Put the courgette noodles and pesto in the still-hot pan and toss them in the residual heat only.
5. Cut the steaks against the grain into thin strips. That keeps them more tender to eat.
6. Arrange the courgette noodles on plates and lay the sirloin steak strips on top. Finish with a little extra basil and pepper if you like.

Good to know

When it needs to be quick but still taste like a proper meal, this dish is just my thing. Juicy, fresh and pleasantly light without feeling meagre.

Swaps

Sirloin steak → beef fillet or rump steak (similar protein content) Walnuts → macadamias or hazelnuts (milder flavour, goes well with the basil) Ghee → butter or beef dripping (heat-stable and aromatic) Courgette noodles → kohlrabi or cucumber noodles (a fresh alternative with few carbs)

Allergens

Contains walnuts (tree nuts) and milk (ghee); garlic can be harder to tolerate for sensitive people. In pregnancy, cook the steak right through.

Frequently asked questions

What nutrients are in sirloin steak?

Sirloin steak mainly provides protein, vitamin B12, zinc, selenium and iron.

What do walnuts bring to this dish?

Walnuts contain unsaturated fatty acids, some fibre, copper and manganese. They're particularly known for their alpha-linolenic acid content, a plant-based omega-3 fatty acid.

Does garlic always suit everyone?

Not necessarily. Garlic contains fructans, which can increase bloating or abdominal pressure in sensitive people, for example those with IBS.

What do courgettes provide nutritionally?

Courgettes contain a lot of water, some fibre and smaller amounts of potassium and vitamin C. They're mild in flavour and make a fresh alternative to classic pasta.

Does basil have any special compounds?

Basil provides small amounts of vitamin K and various plant compounds. Here it's the base of the pesto, together with the walnuts, garlic and olive oil.