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Cajun beef poke bowl
heartfoundation.org.au|Helpline 13 11 12

Cajun beef poke bowl

10 minutes (20 minutes)
Serves 4
  • 400g lean rump steak, trimmed of all fat 
  • 2 teaspoons Cajun spice mix 
  • 2 teaspoons olive oil 
  • 250g sachet microwaveable steamed brown rice and quinoa blend 
  • 2 corn cobs, husk and silk removed 
  • 300g broccoli, cut into small florets
  • 3 cups finely shredded red cabbage
  • 1 carrot, grated  
  • 2 small avocados, halved and peeled  
  • 2 tablespoon pecans, chopped  
  • Lime wedges, to serve 

Buttermilk dressing: 

  • ¾ cup buttermilk 
  • ¼ cup finely chopped fresh coriander 
  • 1 green shallot, finely chopped 
  • 2 teaspoon Dijon mustard  
  • 2 teaspoons lime juice  
  1. Place steak on a large plate. Rub both sides with combined spice mix and oil. Heat a large non-stick frying pan over a medium-high heat. Add steak and cook for about 4 minutes on each side, or until cooked to your liking. Transfer to a  clean plate. Rest 15 minutes.  
  2. Meanwhile, heat rice and quinoa blend in microwave as directed on packet. Transfer to a bowl. Cool. 
  3. Rinse corn cobs under cold water. Cut kernels from cob.  
  4. Place broccoli in a heatproof bowl. Cover with boiling water. Stand 2 minutes. Drain and refresh under cold water. Drain again. 
  5. To make dressing, whisk all ingredients in a medium jug with a fork to combine. 
  6. To serve, slice steak thinly. Arrange rice and quinoa, steak, corn, broccoli, cabbage and carrot in separate sections between 4 shallow serving bowls. Top each serving with an avocado half. Drizzle with dressing and sprinkle with pecans.  

Tips

  • Brown rice and quinoa blend can be replaced with 1½ cups of any cooked wholegrain eg. quinoa, barley or freekah.
  • Replace fresh corn with a 400g can no added salt corn kernels.
  • We used 2 x small avocados weighing about 140g each. If preferred, replace with 1 large avocado, cut into quarters and allow 1 quarter per serve. 

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