Beef satay with brown rice
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
Total cost: $17.20 / $4.30 per serve
(at time of publication)
Ingredients
- 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 sugar
- 1 lemon, juice
- 2 x 250g packets cooked microwaveable brown rice, to serve
- 1 head steamed broccoli, to serve
Instructions
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 540cal
-
Kilojoules 2260kJ
-
Protein 37g
-
Total fat 18g
-
–Saturated fat 4g
-
Carbohydrates 55g
-
–Sugars 10g
-
Dietary fibre 11g
-
Sodium 350mg
-
Calcium 80mg
-
Iron 4mg
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.
