Beef satay

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A low-salt, low-sodium recipe taken from our book 'High blood pressure: Food, facts and recipes'


Nutritional values:

400 Calories

0.79g Sodium 

24g Fat 

2g Fibre

Preparation time: 20 minutes, plus marinating

Cooking time: 20 minutes

Serves: 4 


Ingredients

500g (1 lb) rump steak, trimmed and sliced into 2.5cm (1 inch) thick strips

4 tablespoons lemon juice

1 fat garlic clove, crushed

1 tablespoon soft brown sugar

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon finely chopped fresh root ginger

Stir-fried vegetables, to serve

Satay Sauce

1 tablespoon rapeseed oil

1 small onion, finely chopped

1 fat garlic clove, crushed or finely chopped

6 tablespoons low-salt crunchy peanut butter

1 tablespoon soft brown sugar

1/2 teaspoon chilli flakes

Grated rind and juice of 1 lemon 


Cooking guide

1. Soak 8 woooden skewers in a bowl of water for 15 minutes. Place the strips of beef between 2 sheets of clingfilm and beat until thin using a meat mallet or rolling pin. Transfer to a shallow dish. Whisk together the lemon juice, garlic, sugar, cumin, ground coriander and ginger, then pour over the meat. Stir well to coat all the meat, then leave to marinate for 30 minutes.

2. To make the satay sauce, heat the oil in a saucepan and add the onion and garlic. Cook, stirring, for 1-2 minutes. Add the peanut butter, sugar, chilli flakes, lemon juice and rind and 200ml (7fl oz) water. Bring to the boil and then reduce the heat and cook for 10 minutes or until the sauce begins to thicken.

3. Thread the meat on to the soaked skewers, then place on a preheated hot griddle pan or under the grill for 3-4 minutes. Turn and cook for a further 3-4 minutes, or until the meat is cooked.

4. Serve the meat on a bed of stir-fried vegetables, topped with a little satay sauce. 


Nutritional tip

Marinating meat or fish in lemon or lime juice before cooking helps avoid the need for salt to add flavour.




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