Get the kids involved in the kitchen with this easy and healthy recipe.
Ingredients
- 1/3 cup soy sauce
- 2 tablespoons rice wine vinegar
- 2 garlic cloves, crushed
- 2 tablespoons brown sugar
- 800g beef rump steak, trimmed, thinly sliced
- Rice bran oil spray
- 1 large red onion, cut into 3cm cubes
- 1 tablespoon sesame seeds
Udon noodle stir-fry
- 270g packet dried udon noodles
- 2 teaspoons rice bran oil
- 1 large red capsicum, chopped
- 1 cup broccoli florets
- 425g can baby corn spears, drained, halved lengthways
- 150g snow peas, trimmed, halved
- 1 teaspoon sesame oil
- 1/4 cup lemon juice
Equipment
- You'll need 12 pre-soaked bamboo skewers.
Method
- Step 1Combine soy sauce, vinegar, garlic and sugar in a large bowl. Add beef. Toss to combine. Cover, refrigerate for 3 hours, if time permits.
- Step 2Spray a chargrill pan with rice bran oil. Heat over medium-high heat. Thread beef and onion alternately onto skewers. Sprinkle with sesame seeds. Cook skewers for 8 to 10 minutes, turning, or until browned and cooked through.
- Step 3Meanwhile, make stir-fry Cook noodles in a large saucepan of boiling water, following packet directions, until just tender. Drain. Heat oil in a large deep frying pan over medium-high heat. Add capsicum, broccoli and corn. Cook, stirring, for 3 minutes. Add snow peas. Cook, stirring, for 2 minutes. Add sesame oil, lemon juice and noodles. Cook. stirring, for 1 minute or until combined.
- Step 4Serve skewers on stir-fry.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1409 kj
Energy
12g
Fat Total
4g
Saturated Fat
5g
Fibre
34g
Protein
83mg
Cholesterol
1199.95mg
Sodium
8g
Carbs (sugar)
21g
Carbs (total)
All nutrition values are per serve
Notes
Threading the meat onto skewers is a great task for younger children to help with.
Super saver: Use budget rump steak and save around $3.97 in total.
- Author: Kim Coverdale
- Image credit: Steve Brown
- Publication: Super Food Ideas
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