Mouthwatering Satay Beef and Vegetables - the perfect dish for your Low Syn Chinese Fakeaway
LOW CALORIE SATAY BEEF
Have I mentioned how much my kids love peanut butter? Especially my youngest, she could actually live on the stuff, but of course, it's off bounds when at school due to the severe allergies some kids can have. This means when she is at home she asks for it all the time.
The smell when slathering it on some toast for her with sliced banana and a drizzle of honey can really set off my cravings for some, so this morning when making her the usual peanut butter on toast, I figured a yummy satay beef and vegetables for dinner would be perfect.
CAN I USE PEANUT BUTTER POWDER FOR SATAY BEEF?
There are some peanut powders out there, but they just don't cut it for me, the peanut butter powders are usually high protein based and always taste a bit odd to me, so for this Satay Beef and Vegetables it had to be nothing other than the real deal.
I always buy natural peanut butter for the kids, where the ingredients are none other than just peanuts. Don't be duped into buying stuff that advertises itself as lower in fat, because it actually isn't any fewer calories and the lower fat means it's usually loaded with more sugar.
MORE RECIPES FOR PEANUT BUTTER
If you too love some peanut butter flavoured recipes, make sure you check out some of these:
- 3 Ingredient Peanut Butter Granola
- Peanut Chicken Noodle Salad Bowl
- Peanut Butter and Jelly Baked Oatmeal
- Peanut Butter and Jelly Overnight Oats
- Chicken Drumsticks in a Peanut Sauce
- Peanut Butter Pretzel and Chocolate Chip Frozen Yoghurt
or head on over to the FULL RECIPE INDEX where you will find over 900 delicious Slimming World and Weight Watchers friendly recipes all fully searchable by meal type, ingredients, syn value and smart points etc
Traditionally satay is skewers of meat with a dipping peanut sauce, but I like to make it more of a combined dish with some healthy vegetables (think of the speed foods), and carrots, onion and green pepper compliment the dish really well as they take on the flavour of the sauce.
SIDES FOR SATAY BEEF
I like to serve with some bok choy, which I soften in some cooking oil spray and then add in oyster sauce for flavour, it's the perfect side dish to go with this Satay Beef and Vegetables. I've also enjoyed this dish on a SP day with this yummy Roasted Cauliflower Rice instead of regular rice.
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- 350g (12.5oz) of thin sliced frying steak or use flank steak (sliced thinly - against the grain)
- 1.5 tablespoons of natural peanut butter - (7 syns)
- 2 tablespoons of dark soy sauce
- 2 teaspoons of sambal oelek
- ½ teaspoon of garlic powder
- 1 tablespoon of granulated sweetener of choice (I used sukrin: gold)
- ½ cup (120ml) of water
- 1 onion, quartered and separated into slices
- 1 green pepper, sliced
- 2 carrots, sliced thinly
- cooking oil spray
- Add the peanut butter, soy sauce, sambal oelek, sweetener, garlic powder and water to a pyrex dish and whisk till all combined.
- Add in the thinly sliced frying steak, and marinade for at least 1 hour in the fridge (overnight is best)
- When ready to cook, spray a frying pan over a medium high heat with some cooking oil spray.
- Add the onion and carrot and fry for a few minutes to soften, then add in the green pepper. If you find they start to stick, just add in a little bit of water, it will help to cook. Continue to fry for a few more minutes, vegetables should be tender.
- Remove from pan and wipe pan clean.
- Spray with some more cooking oil spray and place back over a medium-high heat.
- Add the beef with marinade and simmer so that it bubbles until the beef is cooked through and tender and the sauce has is thickened and nice and smooth.
- Toss in the vegetables just before serving.
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly
- Slimming World - 2.5 syns per serving
- Slimming World SP - 2.5 syns per serving (serve with cauliflower rice)
- WW Green Smart Points - 4 per serving
- WW Blue Smart Points - 4 per serving
- WW Purple Smart Points - 4 per serving
- Gluten Free - use a gluten free soy sauce
Don't have sambal oelek? Use a pinch of cayenne, but I recommend using the sambal oelek if you can get some, as it's a taste that can't really be substituted.
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Nutrition InformationYield 3 Serving Size 1 SERVING
Amount Per Serving Calories 229Total Fat 7.4gSaturated Fat 1.9gSodium 821mgCarbohydrates 12.5gFiber 3.1gSugar 5.9gProtein 29.4g