Last week, I took two of my friends visiting from Sydney to Lau Pa Sat, this bustling tourist area that serves what is being known as Singapore’s best satays. And because of that, I was inspired to recreate the beef satays and make it of course, meal prep, fitness and nutrition friendly.
This week, let’s take out the barbecue and grill some good ‘ol satays. It goes perfectly well with my awesome peanut sauce but in this case, I’ve made it with just a side of brown rice and sliced cucumbers as my veggies!
Healthy Singapore Beef Satays Meal Prep
Serves – 4
Time needed – 20 min (cooking), 6 hours (waiting time)
Cost – Approximately $3.20 per serve
Here’s what you need:
For the meal
- 400g cooked brown rice
- 400g lean beef (I used chuck tenders in this recipe but you can also go for the sirloin or stir fry beef)
- 400g cucumbers, sliced
- Olive oil spray
- Skewers, soaked in water for at least two hours
For the marinade
- 1 tsp chilli powder
- 1 tbsp coriander powder
- 1 tsp turmeric
- 1 tbsp crushed garlic
- 3 shallots, diced
- 2 stalks lemongrass, cut into 2cm length
- 2 tbsp honey
- 1 tsp liquid aminos
- 1 tbsp olive oil
- 1 tbsp water
Here’s how you do it:
- Begin by preparing the veggies, cutting the cucumber, shallots and lemongrass. Set aside.
- In a bowl, mix all the ingredients for the marinade and transfer into a saucepan. Cook the marinade on low heat for about 5 mins or until fragrant. Let it cool completely.
- Slice the beef into 2 cm lengthwise.
- Once the marinade is cooled down, mix the sliced beef with the marinade completely and then store it in the fridge in the ziplock for at least 6 hours to let the flavour soak in.
- When it’s ready to cook, heat a non-stick grill pan (or barbecue) and spray some olive oil. Cook each side for about 3-4 mins, depending on how you like your beef done.
- Remove from heat, build your meals with a side of brown rice and cucumbers! Enjoy.
How much this costs:
*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount. I’ve also added about $0.50 to the final number to account for those ~ items.
For the meal
- 400g cooked brown rice – $2.00
- 600g lean beef – $6.10
- 400g cucumbers, sliced – $1.25
- Olive oil spray – ~
- Skewers, soaked in water for at least two hours – ~
For the marinade
- 1 tsp chilli powder – $0.20
- 1 tbsp coriander powder – $0.40
- 1 tsp turmeric – $0.20
- 1 tbsp crushed garlic – $0.20
- 3 shallots, diced – $0.30
- 2 stalks lemongrass, cut into 2cm length – $0.50
- 2 tbsp honey – $0.25
- 1 tsp liquid aminos – $0.30
- 1 tbsp olive oil – $0.40
- 1 tbsp water – ~
Total price = ~ $15.65
Price per serve = ~ $3.20
How much calories and macros:
Calories: 404, Protein: 28g, Carbohydrates: 32g, Fats: 7g
