Beef Satay Skewers

Beef Satay Skewers

This Beef Satay with Fried Brown Rice recipe is delicious and very healthy. The Satay sauce is a thai style sauce and you won't taste better, even in a thai restaurant.

CAL P/SERVE
482
kJ P/SERVE
2020
FAT P/SERVE
18.3g
CARBS P/SERVE
20.5g
PROTEIN P/SERVE
53.9g
SUGAR P/SERVE
7.1g
SODIUM P/SERVE
719g
FAT
%
3.9%
ENERGY RDI%
23.2%

It goes perfectly with the beef satays. We used eye fillet steak for its tenderness, but you can use any cut of beef you like.

In fact, the sauce is so good, you'll have to stop yourself from having a bit too much.

Ingredients

  • 500g Eye Fillet (you can use your favourite cut), cut into thick bite size pieces.
  • Fried Brown Rice, 2 serves
  • 6 wooden skewers
  • 1 cup steamed broccoli

Satay Sauce (this serves 4)

  • ½ Onion finely diced
  • 1 tbsp. olive oil
  • 3 tbsp. crunchy peanut butter
  • ½ tsp. lemon grass (optional)
  • ½ tsp. chilli
  • ½ cup vegetable stock
  • ½ cup light coconut cream
  • 2 tbsp. light soy sauce
  • 2 cloves garlic, crushed
  • 3 tbsp. brown sugar

Method

  1. Make Fried Brown Rice, set aside.
  2. In a small pot heat olive oil and sauté onion for a couple of minutes.  Turn heat down and add the garlic, lemon grass and chilli, make sure it doesn’t burn.
  3. Now add the peanut butter, ensure the heat is down low, and stir, this will melt.  Add the vegetable stock.  Keep stirring. Now add the coconut cream, soy and sugar. 
  4. Keep stirring so it doesn’t stick and simmer for 5 minutes.  If you like a more sweet satay add more sugar.  If it is getting too thick add more stock.  It needs to be thick but not too thick.  Once it is the flavour you like turn off heat and set aside.
  5. Steam your broccoli.
  6. Now place the beef evenly through the 6 skewers, quick spray of olive oil spray and grill on either a BBQ or griddle pan, don’t overcook, turn every 2 minutes.  Should only take approx. 8 mins to cook med.
  7. Place fried rice on plate, then 3 skewers each and drizzle the sauce over.  You only need for 2 people ½ cup of the Satay sauce mixture, so you will have some left over.  This should keep for a few days in the fridge for another meal.
  8. Serve with ½ cup for each plate fresh steamed broccoli.

Nutrition Table

Servings: 2 Serving size:460g
Average Serve Average 100g
Energy 2020 kJ 439 kJ
  482 Cal 105 Cal
Protein 53.9 g 11.7 g
Fat, total 18.3 g 4.0 g
- Saturated 6.1 g 1.3 g
Carbohydrate 20.5 g 4.4 g
- Sugars 7.1 g 1.5 g
Sodium 719 mg 156 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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