Friday, November 14, 2014


Photo courtesy FitNigeria Online


1 6oz. lean sirloin steak
1 cup of spinach
1/4 cup white onions
1/4 cup spring onions
1 finger of plantain
1/2 cup of cranberries
1 red bell pepper
Sea salt, black pepper, pinch of red pepper (additional spices are optional)
2 tbs coconut oil

  • Salt both sides of the steak liberally with sea salt 45 minutes ahead of the cooking time and leave it out at room temperature, giving the meat enough time to reabsorb the moisture so it turns out juicy and tender.
  • Pat down black pepper, red pepper and other spices of your choosing.
  • Heat your large cast-iron or other skillet to medium-high heat. When it is hot enough that a flick of water instantly sizzles and evaporates off it; coat the bottom with 1 tbs of coconut oil. Give the oil about 30 seconds to get hot.
  • Place the steak in the skillet. After about 1 to 2 minutes, turn or flip it onto the other side for another 1 to 2 minutes. After this time, flip more frequently (every 30 seconds). Flipping encourages even cooking on the stove.
  • Using a meat thermometer, read the steak's internal temperature. Remove it from the pan at 135deg F for medium (58 deg C) and for well done, 155 deg F (69 deg C). Cooking time varies by cut, thickness, whether the steak is on the bone, the type of pan used and other factors. As a general guide, expect a 1 1/2-inch-thick steak to take about 8 minutes to cook to medium.
  • Plate steak immediately to prevent overcooking, and rest the steak for at least 5 minutes. This allows the meat's juices to be reabsorbed into its fibers so it doesn't seep out when sliced into.
  • Cut up ripe plantain to desired shape and skillet fry using 1 tbs of coconut oil till nicely browned.
  • Boil cranberries for about 6 minutes. Mash using a wooden ladle or a masher. You may also blend to get a smoother consistency. Cranberries have a slightly bitter taste which goes nicely with the plantain.
  • Chop up red bell peppers, onions and in the skillet used to fry the plantain (without adding anymore oil), toss the vegetables for about 2 minutes.
  • Plate and enjoy!

As always, presentation is key. I believe how you plate your meals accounts for 50% of how much you'll enjoy it. I hope you'll be able to try this meal and never be afraid to substitute ingredients and add your own touch. Please share your version of this meal using the #FitNigeria hashtag on Instagram / Twitter.
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