Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Curried veges with grilled steak and coconut rice

Try this flavour-packed curry for two. The rice is made with light coconut milk, adding a rich creaminess that's not too heavy and the steak and spinach deliver a dish that is high in iron.

Time to make: 35 mins
Serving: 2 people

Ratings: 5.0

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Ingredients

Measurements explained

½ cup brown rice
¾ cup water
¼ cup light coconut milk
1 tablespoon massaman curry paste
1 tablespoon chilli paste (we used gochujang)
250g lean sirloin steak
spray oil
1 clove garlic, finely chopped
2 spring onions, sliced
1 tablespoon grated fresh ginger
2 courgettezucchiniXszucchini, summer squashX, sliced
3 Brussels sprouts, thinly sliced
¼ cup water
2 cups baby spinach

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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In a saucepan, cover brown rice with 3/4 cup water and add coconut milk. Bring to a boil, then cover and simmer gently for 25 minutes, or until rice is tender and liquid is absorbed.
Preheat oven to 200°C. Combine curry and chilli pastes with a little hot water to thin slightly. Spray a pan with oil and place over a high heat. Add steak and cook for 1 minute each side until browned. Remove from heat and spread steak with half the curry paste mixture. Place pan in oven for 5-10 minutes, until steak is cooked to your liking. Or, if you don’t have an ovenproof pan, place steaks in a baking dish. Remove steak from oven and rest for 5 minutes.
While steak is resting, place the steak pan over a medium-high heat. Spray again with oil and add garlic, spring onion and ginger. Cook, stirring, for 1 minute. Add courgettes and Brussels sprouts and cook, stirring, for 3 minutes. Add remaining curry paste mixture and stir to combine. Continue cooking for 1 minute then add 1/4 cup water. Add spinach and cook until wilted.
Divide veges and rice between two plates. Slice steak thinly and serve.

Variations

Make it gluten free: Check curry paste and chilli paste are gluten free.

Make it low FODMAP: Check curry paste and chilli paste do not contain garlic or onion. Swap garlic clove for garlic-infused olive oil. Use only green part of spring onions.

HFG tip

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $112. Just grab the shopping list and you’re ready!

Nutrition info (per serve)

Calories 507 cal

Kilojoules 2120 kJ

Total fat 20 g

Saturated fat 7 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Jun 2017

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.