Beef skewers with fried rice make a quick and tasty midweek meal.
Ingredients
- 650g lean beef rump steak, cut into 3cm pieces
- 1/3 cup teriyaki marinade
- 1 1/4 cups white long-grain rice, rinsed
- olive oil cooking spray
- 2 eggs, lightly beaten
- 1 bunch baby bok choy, leaves separated, thinly sliced
Equipment
- You will need 12 bamboo skewers.
Method
- Step 1Thread beef onto skewers. Place skewers in a shallow ceramic dish. Add 2 tablespoons marinade. Turn skewers to coat. Cover and refrigerate for 30 minutes, if time permits.
- Step 2Bring 8 cups water to the boil in a saucepan over high heat. Add rice and cook for 10 to 12 minutes or until tender. Drain and refresh under cold water (for shortcut, see note).
- Step 3Heat a non-stick frying pan or chargrill pan over medium-high heat. Cook skewers in batches, turning occasionally, for 6 minutes for medium or until cooked to your liking.
- Step 4Meanwhile, heat a wok over medium heat. Spray with oil. Add eggs. Stir-fry for 1 minute or until scrambled. Transfer to a plate. Spray wok with oil. Add bok choy stems. Stir-fry for 1 minute. Add rice, eggs, bok choy leaves and remaining 2 tablespoons marinade. Stir-fry for 1 to 2 minutes or until rice is warmed through. Serve rice with skewers.
- High protein
- Low carb
- Low sugar
Nutrition
2194 kj
Energy
15g
Fat Total
4g
Saturated Fat
2g
Fibre
43g
Protein
209mg
Cholesterol
461.55mg
Sodium
3g
Carbs (sugar)
53g
Carbs (total)
All nutrition values are per serve
Notes
Place rinsed rice in a microwave rice cooker. Pour in cold water until it sits 2.5cm above rice. Cover. Microwave on HIGH (100%) for 5 minutes, then on MEDIUM (70%) for 7 minutes. Stand for 3 minutes.
- Author: Jenny Fanshaw
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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