(Photo: Shutterstock)

Chef Yuda Bustara shows us how to cook nectarine without losing its nutrients.

Retno Wulandari   09 March 2017 16:00

Nectarines are typical summer fruits —juicy, tangy and sweet— and they have plenty of nutrients that are good for your body.

Nectarines are originated in China but have been grown all over the world, and Australia has been a prominent nectarine producer, particularly in the state of Victoria. In Indonesia, nectarines can be bought in some major department stores, especially those selling imported fruits and vegetables.

(Photo: Shutterstock)

Nectarines are often mistaken for peaches for their physical resemblances, but there are differences between the two.

Unlike peaches, nectarines don’t have fuzz on their surface. They have red-yellowish skin and yellow flesh with a hint of pink, and a signature aroma.

Vitamin A and C in nectarines are double the amount found in peaches. Nectarines are rich in iron, phosphorus, potassium, niacin, pantothenic acid, thiamine and pyridoxine. 

Nectarines are also rich in bioflavonoids, especially carotenoids. This, along with Vitamin A, C, and beta-carotene, is known as good antioxidants to help prevent oral and cavity cancer and other diseases. The antioxidants also protect us from the harmful ultraviolet rays. The vitamins also keep our eyes and skin healthy.

Nectarines are also a good source of potassium and fiber. The fiber content helps maintaining a healthy level of cholesterol while the potassium aids in blood pressure improvement.

Vitamin C in nectarines is a vital nutrient in keeping healthy tissues. It also helps producing collagen which serves as anti-aging agent and helps in healing after injury. Nectarines are also a low in calorie, making them a perfect snack for those who want to cut some kilograms. It only contains 44 calories per 100 grams and without saturated fats. Fibers in it also help to control hunger.

You can consume nectarines as they are, peeled or not. You can also cook them into a fancy meal for your dinner party. But you don’t want to lose all of the fruits’ vitamins and nutrients during the cooking, and young chef  Yuda Bustara could show you how.

Chef Yuda Bustara with Australian Assistant Minister for Deputy Prime Minister Luke Hartsuyker (Photo: Cohn & Wolfe)

In a cooking demo held in Culinaria Modena Experience in Jakarta, Wednesday, March 8, Chef Yuda showed the audience how to prepare nectarines into an haute cuisine. The main course, Sirloin with Chimichurri, combines high protein sirloin from Australia with the freshness of vitamins-rich nectarine. Here is the recipe:

Sirloin with Chimichurri

Sirloin Steak With Chimichurri (Photo: Cohn & Wolfe)

 

Ingredients:

700g quality sirloin steak

olive oil

sea salt

freshly ground black pepper

½ bunch of fresh mint, roughly chopped

½ bunch of fresh parsley, roughly chopped

1 red chili, roughly chopped

2 cloves of garlic, roughly chopped

½ lemon, juiced and zested

romaine lettuce

nectarines or peach

1 tub blue cheese

1 tub mascarpone.

 

For salad and nectarine dressing:

10 ml lemon juice

20 ml olive oil

salt and pepper

 

Method:

  1. Place a griddle over a high heat and leave until smoking. Drizzle the steak with olive oil and rub onto both sides, along with plenty of sea salt and freshly ground black pepper. Place the steak onto the griddle pan.
  2. Cook for 3-4 minutes on each side for a rare steak and 30 seconds longer on each side for a medium steak. Meanwhile, bash up the fresh herbs, chili, garlic and a little seasoning using a pestle and mortar, then squeeze the juice of half a lemon and stir through a tablespoon of olive oil.
  3. When the steak is almost cooked, brush a little of the mixture onto the meat. Remove from the pan and allow to rest for 5 minutes. Grate some lemon zest over the steak and serve with the remaining sauce.
  4. Coat nectarines with dressing and grill until char top with mixed of mascarpone cheese and blue cheese. Set aside.
  5. Serve sirloin with romaine lettuce with dressing and grilled nectarines.

 

Happy cooking!

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