There are some meals that hit the same flavour notes as takeaway but are surprisingly simple to recreate at home. This satay beef udon is one of them. It doesn’t require a long ingredient list or a complicated cooking process, but nutritionally it still gives you a really solid meal. You’ve got lean beef, a generous serve of vegetables, noodles and a simple peanut satay sauce – essentially all the major components I want to see on a dinner plate, without making the meal feel overly virtuous.
The beef is doing some important nutritional work here. Lean beef is a source of high-quality protein as well as iron and zinc, two nutrients that are useful to keep an eye on when building a balanced diet. The peanut butter adds another source of plant protein alongside predominantly unsaturated fats, while also bringing the rich, nutty flavour that makes satay so good.
Then there are the vegetables. I’ve used five cups of stir-fry vegetables, but this is a great recipe for using whatever you have in the fridge or freezer. Frozen vegetables are absolutely welcome here – they make the whole idea of getting a generous amount of vegetables onto the dinner table considerably easier.
The udon provides carbohydrate for energy and, more importantly, gives you that chewy noodle texture that makes this feel like a proper comfort-food dinner.
Finish everything with crispy chilli oil, chopped peanuts and fresh herbs and you have a bowl that delivers plenty of flavour, texture and nutritional variety.
SATAY BEEF AND VEGGIE NOODLE STIR FRY
Serves 4
2 tsp sesame oil
500g lean beef mince
1/3 cup good quality peanut butter
2 tbsp soy sauce
1 tbsp maple syrup
4tbsp coconut milk
4 cloves garlic, peeled and finely sliced
1 small red onion, peeled and finely sliced
5 cups (330g) stir fry frozen vegetables or fresh as preferred
300g cooked udon noodles (approx 140g dried)
To serve: crispy chilli oil, chopped peanuts, chopped chives or coriander
Heat a large frypan or wok on medium heat. Add 1tsp sesame oil to coat, then add beef mince and break up the meat with a spoon as it browns off. Whilst it cooks make the satay by adding peanut butter, soy sauce, maple syrup and coconut milk to a bowl and whisking until creamy. When the meat is browned, add the satay to the pan and toss to coat. Cook the satay meat until the meat has lightly toasted again, transfer to a bowl, cover and set aside. Add the remaining 1tsp sesame oil to the frypan or wok with the red onion and garlic and cook for 2-3 minutes, then add the frozen vegetables and toss. Cook until vibrant with a bit of crunch (around 5-6 minutes), then add the cooked noodles, toss and cook for 2 minutes. Divide the vegetable noodles between bowls and top with the satay beef mince. Add a drizzle of crispy chilli oil with chopped herbs and peanuts if desired and tuck in.
