Teriyaki Beef Sandwiches With Bean Sprout Salad

Budget family meals ...

In general terms, bean sprouts are the tender, edible shoots of certain bean plants. They are the result of the germination process, through which the nutritive ingredients found in beans and seeds become profoundly modified: starch is converted into glucose and fructose, bean proteins are predigested by specific seed enzymes and transformed into amino acids and more digestible protein nutrients, the water content increases, as well as the vitamin and mineral content does.

Serves 4

375gm sirloin steak
2 tablespoons dark soy sauce
1 tablespoon vegetable oil
1 teaspoon Chinese 5-spice powder
2.5cm piece of fresh root ginger, peeled and grated
1 large ciabatta loaf, cut into 4 chunky pieces

For the salad

100gm bean sprouts
1 red pepper, cored, deseeded and thinly sliced
4 tablespoons chopped fresh coriander
1 tablespoon sesame oil
6 tablespoons sweet chilli sauce


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1. Using a very sharp knife, slice the steak into thin shavings, slicing from the top down to the base in sideways slices. Mix together the soy sauce, oil, 5-spice powder and ginger in a  bowl. Add the steak and toss well to coat. Cover and leave to marinate for 5 minutes.

2. Arrange the bread pieces on a baking sheet and place in a preheated oven, 200 C, Gas Mark 6, for 10 minutes to heat through.

3. Meanwhile, place all the ingredients for the salad in a separate bowl and toss well to mix. Heat a large griddle pan or frying pan, lift the beef from the marinade and cook in batches in a single layer over a high heat for 1 minute on each side.

4. Fill the warm ciabatta with the beef and spoon the bean sprout salad on top.



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Health Benefits of Bean Sprouts

1. Nutritional Benefits

2. Anemia. Help prevent or treat anemia caused by iron deficiency.

3. Cardiovascular health. Help reduce the blood levels of LDL-cholesterol due to its content in fiber and lecithin.
4. Constipation. Improve intestinal motility and relieve the signs of constipation.
5. Hair and nail fragility. Particularly helpful in preventing and treating hair and nail problems.
6. Liver health. Besides lowering blood cholesterol levels, helps reduce liver fat.
7. Menopause. Help relieve many symptoms associated with menopause.
8. Skin anti-aging effect. Regular consumption of mung bean sprouts can help prevent many age-related skin changes.
9. Stress and tiredness.  A source of readily available energy.