Beef satay skewers with date and parsley couscous
This dairy-free recipe is quick to throw together and can be adapted for gluten-free or vegan diners.
Serves: 4
Time to make: 25 mins
Total cost: $23.20 / $5.80 per serve
(at time of publication)
Ingredients
- 500g beef scotch fillet, fat trimmed, thinly sliced into strips
- 8 metal or wooden skewers (if wooden, soak in cold water for at least 10 minutes)
- 2 tablespoons store-bought satay sauce
- 1 cup wholemeal couscous
- 6 pitted fresh dates, chopped
- ½ cup finely chopped fresh flat-leaf parsley, plus extra for garnish
- 600g frozen mixed vegetables or 3¾ cups
- chopped fresh veges
- lemon wedges, to serve
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Instructions
1 Thread beef onto skewers. Rub satay sauce over the meat to coat.
2 Spray a large non-stick frying pan with olive oil and set over a medium-high heat. Cook beef skewers, turning occasionally, for 5-6 minutes, or until beef is cooked to your liking.
3 Meanwhile, in a heatproof bowl, place couscous. Add 1 cup boiling water. Cover and stand for 5 minutes. Stir with a fork to separate couscous grains. Add dates and parsley. Season with cracked black pepper. Stir mixture to combine.
4 Cook vegetables following packet instructions. Drain. Serve skewers with couscous, veges, lemon and scattered parsley.
Variations
Make it gluten free: Use cooked rice instead of couscous and check satay sauce is gluten free.
Make it vegan: Use Fry’s Chargrilled Beefstyle Strips, tofu or tempeh and check satay sauce is vegan.
Nutrition Info (per serve)
-
Calories 586cal
-
Kilojoules 2450kJ
-
Protein 37g
-
Total fat 16g
-
–Saturated fat 6g
-
Carbohydrates 70g
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–Sugars 33g
-
Dietary fibre 14g
-
Sodium 130mg
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Calcium 100mg
-
Iron 5.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
