Name: 24 Hour Yoghurt
Prep time: 10 min
Cook time: 1440 min
Total time: 1450 min
Yield: 2
Ingredients: 8 cups coconut milk or dairy milk; 2 tbs honey; Yoghurt starter culture

Meal Type: Dinner
Diet Type: Phase 2 Reintroduce, Dairy free, Egg free, Gluten free, Grain free, Low Fermentation, Low FODMAP, Phase 1 Semi Restricted, SSFG: Green, The SIBO Diet: Balance, The SIBO Diet: Calm, The SIBO Diet: Expand
Cooking Time: 30 minutes

Prep: 10 mins

Cook: 20 mins

Yields: 4 serving

Take a trip to France with our SIBO friendly steak frites recipe. Free from onion and garlic yet bursting with flavour, you will feel transported to a little bistro in the heart of Paris. Buy the best quality steak you can afford as this is the hero of the dish. Where possible, choose grass fed and finished meat from a good quality butcher or store. It is easy to make frites (fries) at home and while they are traditionally served as thin French Fries in France, you can always cut a chunkier chip (as pictured) if that's what you prefer. Instructions for cooking them in the oven and an air fryer are listed below. If you want another vegetable side dish to pair with your SIBO Steak Frites, our Pumpkin, Rocket, Walnut and Pomegranate Salad works perfectly. Bon appetit!

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Imperial

Metric

Ingredients

4 x 9oz good quality beef steaks (see note below)
3 tbs olive oil
2 cups potatoes, peeled and cut into chip style batons
1 large cucumber, cut into batons
1 tbs freshly squeezed lemon juice
Salt and pepper, to taste
1 tbs butter, optional
Seeded mustard, optional
Roasted tomato and capsicum (bell pepper) sauce, optional (recipe from our SIBO Family Favorites Cookbook)

Method

Rub the steaks with 1 tablespoon of olive oil and sprinkle liberally with salt and pepper. Set aside. It is ideal to bring your steaks to room temperature before cooking for the best flavour and texture.
Oven baked frites: Pre-heat your oven to 400F. Place the sliced potatoes in a large bowl and add 1 tablespoon of olive oil and a liberal sprinkling of salt. Mix to coat all of the potatoes. Cover a baking sheet with parchment paper. Place the potatoes on the tray, ensuring they are in a single layer. Place in the oven and cook for 20 minutes, turning halfway, or until cooked through and slightly crispy.
Air fryer frites: Pre-heat your air fryer to 400F. Place the sliced potatoes in a large bowl and add 1 tablespoon of olive oil and a liberal sprinkling of salt. Mix to coat all of the potatoes. Place in a single layer in your air fryer basket. Cook for 10-15 minutes or until cooked through and slightly crispy. Give the basket a good shake halfway through.
Next, make your cucumber salad. Place the cucumber batons in a small bowl. Drizzle with 1 tablespoon of olive oil and the lemon juice. Season with salt and pepper. Set aside.
While the frites are cooking, cook your steak. Heat a skillet over medium-high heat. When the pan is smoking hot, add the steaks to the pan. Cook for 4 minutes on one side, then flip and cook on the other side for 3-4 minutes, or until cooked to your liking. See note below for doneness temperatures.
Remove the steaks from the pan and set aside on a warm plate. If you can tolerate it, add a small knob of butter on each steak. Cover lightly with aluminium foil and rest for half the cooking time. Eg. If you cooked your steaks for 8 minutes, rest for 4 minutes.
When ready to serve, divide the steaks between 4 plates and add a portion of frites and some cucumber salad.

Note

Steak frites commonly uses a cut such as bavette (top serloin), but you can use any cut you enjoy, such as rib eye, hanger, serloin, scotch fillet, porterhouse, etc.
If you have a meat thermometer, you can check the internal temperature while cooking to check how done your steak is. Please remember that your steak will continue to cook while it is resting so you want to take it off the heat when it is a few degrees lower than the ideal doneness temperature.
- Rare: 125F
- Medium rare: 130-135F
- Medium: 135-145F
- Medium well: 145-155F
- Well done: 155F+
If you are cooking for people who aren't following a SIBO diet, you can increase their portion of potatoes.

Ingredients

4 x 250g good quality beef steaks (see note below)
60 ml olive oil
300g potatoes, peeled and cut into chip style batons
1 large cucumber, cut into batons
20 ml freshly squeezed lemon juice
Salt and pepper, to taste
20g butter, optional
Seeded mustard, optional
Roasted tomato and capsicum (bell pepper) sauce, optional (recipe from our SIBO Family Favorites Cookbook)

Method

Rub the steaks with 20 ml of olive oil and sprinkle liberally with salt and pepper. Set aside. It is ideal to bring your steaks to room temperature before cooking for the best flavour and texture.
Oven baked frites: Pre-heat your oven to 200C. Place the sliced potatoes in a large bowl and add 20 ml of olive oil and a liberal sprinkling of salt. Mix to coat all of the potatoes. Cover a baking tray with baking paper. Place the potatoes on the tray, ensuring they are in a single layer. Place in the oven and cook for 20 minutes, turning halfway, or until cooked through and slightly crispy.
Air fryer frites: Pre-heat your air fryer to 200C. Place the sliced potatoes in a large bowl and add 20 ml of olive oil and a liberal sprinkling of salt. Mix to coat all of the potatoes. Place in a single layer in your air fryer basket. Cook for 10-15 minutes or until cooked through and slightly crispy. Give the basket a good shake halfway through.
Next, make your cucumber salad. Place the cucumber batons in a small bowl. Drizzle with 20 ml of olive oil and the lemon juice. Season with salt and pepper. Set aside.
While the frites are cooking, cook your steak. Heat a frying pan over medium-high heat. When the pan is smoking hot, add the steaks to the pan. Cook for 4 minutes on one side, then flip and cook on the other side for 3-4 minutes, or until cooked to your liking. See note below for doneness temperatures.
Remove the steaks from the pan and set aside on a warm plate. If you can tolerate it, add a small knob of butter on each steak. Cover lightly with aluminium foil and rest for half the cooking time. Eg. If you cooked your steaks for 8 minutes, rest for 4 minutes.
When ready to serve, divide the steaks between 4 plates and add a portion of frites and some cucumber salad.

Note

Steak frites commonly uses a cut such as bavette (top serloin), but you can use any cut you enjoy, such as rib eye, hanger, serloin, scotch fillet, porterhouse, etc.
If you have a meat thermometer, you can check the internal temperature while cooking to check how done your steak is. Please remember that your steak will continue to cook while it is resting so you want to take it off the heat when it is a few degrees lower than the ideal doneness temperature.
- Rare: 52C
- Medium rare: 54-57C
- Medium: 57-63C
- Medium well: 63-68C
- Well done: 68C+
If you are cooking for people who aren't following a SIBO diet, you can increase their portion of potatoes.

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SIBO Steak Frites

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