2019-06-01_Healthy_Food_Guide_UK_(2)

Beef satay skewers
with date and parsley
couscous

prep 15 min + soaking cook 10 min
serves 4 dairy free

500g beef rump steak, fat trimmed,
thinly sliced into strips
Spray olive oil
1tbsp peanut butter
1tbsp sweet chilli sauce
150g wholemeal couscous
6 fresh dates, stoned and chopped
½ x 25g pack flatleaf parsley,
finely chopped
600g mixed frozen vegetables
Lemon wedges, to serve

1 Thread the beef strips on to 8 skewers
(pre-soaked if wooden to prevent
burning). Spray a large non-stick frying
pan with olive oil and set it over a
medium-high heat. Cook the skewers,
turning occasionally, for 3–4 min until
the beef is half-cooked. Mix the peanut
butter and chilli sauce with 2tsp water.
Brush the mixture over the beef and
continue to cook for a few more min
until sticky.
2 Meanwhile, put the couscous
and chopped dates in a heatproof
bowl. Add 250ml boiling water, then
cover and allow to stand for 5 min.
Stir the couscous with a fork to fluff
up the grains, then stir in the parsley
along with some freshly ground black

2

PERSERVING

495kcal 8.9gfibre

13g f at 40gprotein

3.6g saturates 0.5gsalt

48g carbs 73mgcalcium

16g sugars 5.2mgiron

pepper. Cook the frozen vegetables

according to the pack instructions,

then drain.

3 Serve the satay skewers with the

couscous and vegetables, plus the

lemon wedges to squeeze over.

Beef satay

skewers with

date and

parsley couscous

Midweek meals

JUNE 2019 HEALTHY FOOD GUIDE 43