About this recipe: This colourful dish is bursting with fresh flavours and deliciously contrasting textures. The dressing is completely oil-free, so although both the beef and nuts contain fat and the beef is stir-fried in a little oil, the dish is still light on the fat front. Also, no extra salt is needed because of the spicy dressing and saltiness of soy sauce.
Add cubes of fresh or canned pineapple (canned in juice rather than syrup) or kiwi fruit to the salad, to increase the fruit content. * Spice up the salad with very thin strips of fresh red chilli – particularly if you have a cold, as scientists have suggested that eating chillies can help to alleviate nasal congestion. * Replace the mango with 2 nectarines, unpeeled and sliced. * For a vegetarian version, omit the stir-fried beef and increase the quantity of peanuts to 150 g (5½ oz). Peanuts are an excellent source of protein and contain much less saturated fat than meat.
All orange and red fruit and vegetables, such as mango, red cabbage and red peppers, are excellent sources of beta-carotene and vitamin C – both antioxidants that help to protect against heart disease and cancer. The vitamin C aids the absorption of valuable iron from the steak. * Apart from adding its delicious spiciness to the dressing, ginger also aids digestion.
B12, C * A, B6, iron, zinc * B1, B2, E, folate, niacin, copper