These delicious and versatile fungi may fight colds and flu. Compounds in the white button variety boost the activity of immune-system cells that help tackle infections. Mushrooms also contain vitamin B5 (pantothenic acid), which helps in the production of energy. Add them to salads, soups and stir-fries.
One portion of the beef in this dish contains more than 70 per cent of your recommended daily allowance of zinc. As well as promoting a healthy immune system, this mineral stimulates taste, smell, appetite and mood. Lean beef also contains heart-healthy monounsaturated fat, while iron and vitamin B12 promote healthy red blood cells.
As well as containing double the amount of protein as regular yoghurt (and half the fat), Greek yoghurt is rich in calcium, which may help your body to burn fat more effectively.
Ingredients (serves 4):
- 2 tbsp rapeseed oil
- 650g rump steak, trimmed and cut into slivers
- Sea salt and freshly ground black pepper
- 50g butter6 shallots, peeled and cut into wedges
- 300g chestnut mushrooms, finely sliced
- 1 tsp of hot paprika
- 3 tbsp brandy (optional)
- 50ml good quality beef or chicken stock
- 150ml double cream
- A good dash of Worcestershire sauce
- 1 tbsp of parsley leaves, finely chopped
- 3 tbsp thick Greek yoghurt
- Juice and zest of 1/2 a lemon
- Heat a heavy-based frying pan over a high heat. Add 1 tbsp of oil and when it is hot, add half the meat, season well and stir-fry until lightly browned; remove from the pan and set aside. Repeat with the rest of the meat.
- Turn down the heat and add the butter to the frying pan, then add the shallots and gently fry until soft and lightly browned.
- Add the mushrooms to the pan and fry until tender. Then add the meat, meat juices, paprika and the brandy (if using), set alight and shake the pan until the alcohol has burnt off. Stir in the stock and cook for a further minute.
- Stir in the cream, Worcestershire sauce and parsley. Remove from the heat and stir in the yoghurt, lemon zest and juice; adjust seasoning if necessary. Serve with rice, baked potato, pasta or creamy mashed potatoes.