Recipe for Ostrich Medallions with Corn Relish - dummies

Recipe for Ostrich Medallions with Corn Relish

By Dan DeFigio

A low-sugar lunch doesn’t have to be a dreary sandwich or salad! Instead, use lunch as an opportunity to experience new and exciting foods like ostrich medallions with corn relish.

[Credit: ©iStockphoto.com/ruvanboshoff]
Credit: ©iStockphoto.com/ruvanboshoff

Prep time: 15 minutes

Cook time: 15 minutes

Yield: 4 servings

3 tablespoons plus 1 teaspoon olive oil, divided

1/2 teaspoon paprika

1/2 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Eight 2-ounce ostrich medallions

Corn Relish (see the following recipe)

  1. Grease an iron skillet with 1 teaspoon of olive oil and heat over medium-high heat.

  2. In a small bowl, mix 3 tablespoons olive oil, paprika, mustard, cayenne, salt, and pepper. Remove 1 teaspoon of this seasoned oil to add to the corn relish.

  3. Brush the ostrich medallions heavily with the remaining seasoned oil.

  4. When the skillet is hot, sear the medallions for 2 minutes on one side. Turn them with tongs, cover, and turn off the heat. Allow the medallions to rest in the skillet for 4 to 5 minutes.

  5. Serve the warm medallions topped with the cold Corn Relish.

Corn Relish

[Credit: ©iStockphoto.com/HHLtDave5]
Credit: ©iStockphoto.com/HHLtDave5

1 cup frozen corn kernels (about 2 ears if fresh)

1/4 cup diced red bell pepper

2 tablespoons chopped red onion

2 tablespoons chopped white onion

2 tablespoons chopped celery

1/4 cup cider vinegar

1 tablespoon canola oil

Salt and ground black pepper to taste

  1. Cook frozen corn according to package instructions.

    If you’re using fresh corn, fill a small saucepan halfway with salted water and bring it to a boil. Add the corn and cook it for approximately 5 minutes, until the corn is tender. Drain and cool the corn under cold running water. Shake off excess water in a strainer. Pat the corn kernels dry.

  2. In a medium bowl, mix the corn, bell pepper, red onion, white onion, celery, vinegar, and canola oil.

    Add the seasoned oil mix that you set aside while preparing the ostrich medallions. Mix well and refrigerate.

Per serving: Calories 314 (From Fat 20); Fat 15g (Saturated 2.5g); Cholesterol 69mg; Sodium 174mg; Carbohydrate 1.5g (Dietary Fiber 0.5g); Protein 22g.

Ostrich meat contains very little fat, so overcooking it even a little can dry it out quickly. Be sure to pull the medallions out of the skillet while there’s still a good bit of red in the centers.