Satay Fried Rice with Beef

Satay Fried Rice with Beef

If you love the taste of satay, you'll really enjoy this. We've simplified the sauce & loaded it up with vegetables to make it healthy.

CAL P/SERVE
459
kJ P/SERVE
1920
FAT P/SERVE
16.1g
CARBS P/SERVE
33.8g
PROTEIN P/SERVE
40.6g
SUGAR P/SERVE
11.5g
SODIUM P/SERVE
579g
FAT
%
3.9%
ENERGY RDI%
22%

The whole family will love this recipe.

Ingredients

  • 1 cup brown rice cooked with 2 cups water (as per instructions)
  • 400g Beef (fillet)
  • 1 tbsp. olive oil

Sauce

  • 2 tbsp. Mirin (Rice Wine)
  • 2 tbsp. light soy sauce
  • 2 tsp. brown sugar
  • 50g (3 heaped tbsp.) peanut butter
  • ½ tsp. crushed chilli or chilli sauce
  • ½ fresh lime juiced

Vegetables

  • 1 Carrot, large, grated
  • 1 small broccoli head, cut into florets
  • 1 small onion, sliced
  • ½ red capsicum, sliced
  • 2 tsp. ginger, grated
  • 2 tsp. garlic, crushed
  • 1 cup frozen peas
  • ½ fresh lime, juiced

Method

  1. Cook rice as per instructions.  Set aside.
  2. Place all the sauce ingredients in a microwave proof bowl and heat for 2 minutes until Peanut Butter has melted.  Take out, and mix with a spoon.  Don’t worry if it looks like it has curdled…it will come together.  Set aside.
  3. In a wok or non-stick frypan heat olive oil and sauté onions and capsicum for approx 5 mins.
  4. Add broccoli and ¼ cup water and put lid on pan to cook broccoli for around 3-4 mins.
  5. Take off lid, add carrot, peas and rice and 1 tsp. garlic and ginger. 
  6. Meanwhile in a small non-stick pan brown the beef with 1 tsp each ginger and garlic.  Cook for 2 minutes then add to rice pan.
  7. Now add the satay mixture and mix altogether. Finish off with squeeze of ½ lime all over.
  8. Serve immediately.

Nutrition Table

Servings: 4 Serving size:406g
Average Serve Average 100g
Energy 1920 kJ 474 kJ
  459 Cal 113 Cal
Protein 40.6 g 10 g
Fat, total 16.1 g 4.0 g
- Saturated 3.6 g 0.9 g
Carbohydrate 33.8 g 8.3 g
- Sugars 11.5 g 2.8 g
Sodium 579 mg 142 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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