Jerk Beef with rice and avocado salsa

For this meal I use beef hache steaks from muscle food, which are kind of like a giant steak shaped burger. Ordinary steak would also work fine, as would chicken breast or salmon. It is nice and quick to make and full of lots of flavour. You can play around with the seasoning by creating your own mix, or using cajun or peri peri. It’s really flexible, and just depends on what you prefer, or how spicy you like it.

Ingredients (Serves 2)

  • 2 beef steaks

  • 1 tbsp jerk seasoning or other if using

  • 2 tsp olive oil

  • 1 onion

  • 1 pepper

  • 1 clove garlic large

  • 125 g basmati rice

  • 300 ml chicken stock

  • 1 avocado

  • 1 chilli

  • 1 tomato large

  • 1 handful coriander

  • 3-4 squeezes lime juice

  • 1 small tin sweetcorn approx 200g


To prepare:

  1. Rub the steaks with 1 teaspoon of the olive oil and the jerk seasoning.

  2. Peel and crush the garlic clove

  3. Peel and slice the onion in to small pieces and chop the pepper in to similar size pieces.

  4. Make the chicken stock and weigh out the rice.

  5. Open and drain the tin of sweetcorn.

To cook:

  1. Heat a dry frying pan over a high heat. When hot add the sweetcorn and make sure it is spread out evenly over the bottom of the pan. Stir occasionally to ensure the kernels don’t stick. When the smell of corn is really strong and the kernels start to pop remove the pan from the heat and scrape the kernels in to a bowl.

  2. Add the remaining teaspoon of olive oil to the pan along with the garlic, onion and pepper. Fry over a medium heat for approx. 3 mins until they start to soften and then add the rice.

  3. Turn heat to low, stir for approx 30 seconds to ensure everything is well mixed, pour in chicken stock and cover. Leave to cook for 15 mins. Add a splash more water if the mixture dries out and the rice starts to stick to the bottom of the pan.

  4. Now heat a griddle or grill to very hot. While it is heating prepare the salsa. Peel, stone and dice the avocado, chop the tomato, slice the chilli and shred the coriander. Add it all to the same bowl as the sweetcorn and squeeze in the lime juice. Mix well and season to taste with salt and black pepper.

  5. Once the griddle is very hot place the steaks on and cook on each side for approx. 4 mins or until cooked to preference.

  6. Serve the steak on a bed of the rice with the salsa on top.

This recipe first appeared here on Lora’s own blog.

About the Author: Lora is a world class para-cyclist. She picked up her first World Championship medal just three months after taking up tandem cycling in 2009. To this she has since added further Road World Championship medals, Track World Championship medals, and Paralympic medals