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Beef satay with brown rice

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

Photographer: Devin Hart

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This delicious dairy-free beef satay with brown rice recipe, makes the perfect lunch or dinner when you are short on time. So easy and ready in just 25 minutes, it's also high in fibre and has a gluten-free option.

Serves: 4

Time to make: 25 mins

Ingredients

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spray oil
1 onion, finely sliced
400g beef schnitzel, sliced in strips
2 tablespoons salt-reduced soy sauce
2 large carrots, finely diced
3 tablespoons no-added-salt-or-sugar peanut butter
1 ½ tablespoons brown sugarlight brown cane sugarX
1 lemon, juice
2 x 250g packets cooked microwaveable brown rice, to serve
1 head steamed broccoli, to serve

Instructions

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1 Heat a non-stick pan over a medium heat. Spray with oil. Add onion and cook until soft. Add beef. Cook for 4-5 minutes until browned.

2 Add soy sauce and carrots. Cook for 4-5 minutes until carrots are tender.

3 Add peanut butter, sugar and lemon juice. Combine well. Add 1 cup hot water to form sauce. Simmer for 2-3 minutes. Season with pepper. Serve with rice and broccoli.

Variations

Adjust the amount of water added to get desired sauce consistency.
Make it gluten free: Use gluten-free soy sauce.

Nutrition Info (per serve)

Calories 540 cal

Kilojoules 2260 kJ

Protein 37 g

Total fat 18 g

Saturated fat 4 g

Carbohydrates 55 g

Sugar 10 g

Dietary fibre 11 g

Sodium 350 mg

Calcium 80 mg

Iron 4 mg

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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