Body builders' skirt

    Body builders' skirt

    10saves
    7hr10min


    2 people made this

    About this recipe: As a serious weight trainer I make sure that I eat the right amount of proteins, carbs and fats throughout the day. This a variation on a recipe that was given to me a while back. Friends who have tried this recipe keep coming back for more and have begged me for the recipe - so here it is: By the way - the beef skirt can be purchased from a very good butcher or Morrisons - as NONE of the other supermarkets stock it.

    Kent, England, UK

    Ingredients
    Serves: 2 

    • 500g beef skirt
    • 1 tablespoon bran oil
    • 1 tablespoon balsamic vinegar
    • 1 tablespoon ground black pepper
    • 1 tablespoon oyster sauce
    • 1 tablespoon grainy mustard
    • 10 asparagus spears
    • 10 blocks frozen spinach
    • 370g brown rice

    Method
    Prep:10min  ›  Cook:1hr  ›  Extra time:6hr marinating  ›  Ready in:7hr10min 

    1. Take the beef skirt and score it slightly and pop in into a large plastic bag that can be sealed.
    2. Mix the bran oil, balsamic vinegar, black pepper, oyster sauce and grainy mustard in a bowl and stir until thoroughly mixed.
    3. Pour the mixture into the bag, seal and shake. Then place into the fridge to marinate. Every hour shake the bag and place back into the fridge.
    4. After 6 hours marinating, preheat the oven to 180 C / Gas 4.
    5. When the oven is hot, place the beef skirt onto a flat baking tray covered with tin foil, and pour the remaining mixture over the beef skirt.
    6. Cook on the middle shelf for 1 hour. The beef skirt will shrink whilst cooking - this is all the fat being burnt off due to the cooking process.
    7. 30 minutes into the cooking of the beef, boil 300ml of water in a kettle.
    8. Place the asparagus and spinach in the steamer. Place a bowl into the steamer and add the rice along with 300ml of boiled water. Steam for 25 minutes.
    9. When cooked - place the asparagus spears on the plate and lay the beef skirt on top of the asparagus. Add the spinach and rice to the plate and serve.

    Shortcut

    If you like this recipe enough to cook it on a regular basis (excellent source of protein and carbs for body builders), then you can mix the marinade and pop it into a bag and freeze it. It will then marinate as you defrost it.

    BBQ tips

    Check out our BBQ how-to guides and videos for easy tips on how to BBQ to perfection!

    See it on my blog

    Body Builders Skirt

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    Reviews (2)

    0

    This is a brilliant recipe. There are loads more recipes for body builders at www.recipes4bodybuilders.com - 13 Sep 2011

    0

    - 20 Nov 2010

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