Quick “trinchado” on sautéed veg
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The Real Meal Revolution

Taken from

The Real Meal Revolution


Quick “trinchado” on sautéed veg

Recipe By Jonno Proudfoot , Sally-Ann Creed , David Grier , Prof. Emer. Tim Noakes
Photographs By Craig Fraser


400g rump, cut into 25g cubes
50g butter
1 large red onion, roughly chopped
1 tbsp garlic and chilli paste
1 cup green olives, pitted
1 cup beef stock
juice of 1 lemon
1 tsp smoked paprika (preferably hot)
1 large handful Italian parsley, roughly chopped
For the sautéed veg:
1 large red onion, roughly chopped
2 red peppers, roughly chopped
1 yellow pepper, roughly chopped
4 small courgettes, cut into large pieces
50g butter
3 tbsp capers

Trinchado was a favourite snack in Proudfoot˜s restaurant days. “Any beef offcuts we couldn’t serve would go into the daily trinchado lunch, which became a small competition amongst the chefs. If only I had this recipe back then, I might have won it once or twice.”

Cooking Instructions

  1. Get a large heavy-based pan smoking hot.
  2. Oil and season the beef cubes well. Place them in the pan, turn and leave them to colour. You may need to do this in two batches to prevent the juices coming out of the meat.
  3. Before the meat gets to medium-rare (two minutes), tip the meat into a tray and cool.
  4. Using the same hot pan without cleaning it, add the onion and butter and sauté until golden brown.
  5. Now add the garlic and chilli paste and saut…it until it becomes aromatic.
  6. Add the olives, beef stock, lemon juice and smoked paprika and boil until reduced by half.
  7. Just before serving, add the parsley and tip the meat back into the pan to warm
    through to medium rare/medium.
  8. Serve immediately.

For the sautéed veg:

  1. Sauté the onion, peppers and courgettes in the butter over medium heat until they begin to caramelise.
  2. Add the capers and serve with trinchado.

About the Author

Well-known chef Jonno Proudfoot trained and worked in a five-times rated Top 10 restaurant and spent time at a variety of food and wine establishments before finding his passion in Paleo and LCHF (low carb/high fat) cookery. He is co-author of the wildly successful book The Real Meal Revolution. Since the birth of his interest in performance food and nutrition, he has co-hosted 52 episodes of the award-winning children’s cooking show What’s Your Flava on SABC3. Furthermore, he has appeared as guest chef to cook without carbs on the breakfast show Expresso (SABC3) on numerous occasions.

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Sally-Ann spent most of her life sick with chronic asthma, sinusitis and panic disorder, undergoing many sinus operations and spending 13 long years suffering from panic disorder and agoraphobia. Thanks to an adjustment in her diet, she regained her health and qualified as a nutritional therapist (Post Graduate Diploma in Clinical Nutrition, Australia). Having found that food and supplements could dramatically change her life, providing the quality of life she’d always dreamed of, she decided to study so that she could help others experience the same results. Her story is relayed in her bestselling book Let Food Be Your Medicine – an easy to understand guide to healthy living.

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The renowned South African adventurer David Grier is not someone to rest on his laurels. He has run the length of the Great Wall of China, run a smile round the coastline of South Africa, paddled from Mozambique to Madagascar and then run the length of that island. He went on to run the length of Great Britain, run across Cuba and, in this book, traversed India. He does all this for the charity Cipla Miles for Smiles, which performs life-changing surgery on kids with cleft palates. A former chef, Grier also co-authored The Real Meal Revolution, a bestselling, record-breaking book that endorses low-carb, high-fat eating – an approach he uses to fuel his endurance running.

David is a trustee and ambassador for the ‘ Cipla Miles for Smiles Foundation’, raising funds through adventure for Operation Smile, South Africa, who perform corrective surgery on children born with cleft lips and palates.

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Professor Emer. Tim Noakes is a highly respected South African professor of exercise and sports science at the University of Cape Town. He has run more than 70 marathons and ultra-marathons and in this field he is the author of the books The Lore of Running, Challenging Beliefs and Waterlogged. Moving on, Tim entered the dietary sphere, challenging the science behind obesity, coronary heart disease and heart attacks with the groundbreaking book The Real Meal Revolution. Tim has now dedicated his life to opening people’s eyes to the myth of low fat eating and the nutritional and environmental crisis it has created. In this book, Tim unleashes the science behind the research and studies into the benefits of the low carb/high fat (LCHF) lifestyle. The book has been a phenomenal success, with 200 000 copies sold to date and still counting.

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