Tag Archives: Rice

Beef Teriyaki

This meal, adapted from Japanese recipes, brings Wagamama’s straight to your plate and home, and is much lower in fat.

Serves 2.

INGREDIENTS:

  • 200g lean beef steak, diced
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1 onion, chopped
  • 300g mangetout or sugar-snap peas
  • 150g dry rice
  • Sesame seeds to top (optional)
  • Teriyaki sauce

Homemade teriyaki sauce:

  • 2 tbsp cornstarch
  • 60ml reduced-salt soy sauce
  • 120ml water
  • 60ml cold water
  • 5 tsp brown sugar
  • 1 tbsp honey
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder

METHOD

  1. Heat the rice with boiling water and bring to the boil, cover and simmer for 10-15 minutes.
  2. Meanwhile, heat olive oil in a wok and cook the onion on a medium heat for 2-3 minutes.
  3. Add the diced beef and increase the heat; cook for 2 minutes.
  4. Add the pepper and mange tout, cook for a further 4 minutes, until the vegetables are heated through.
  5. Add the teriyaki sauce and heat for a further minute.
  6. Serve with the rice and top with sesame seeds.
  7. Enjoy!

Method for homemade teriyaki sauce:

  1. Mix the soy sauce, 120ml of water, brown sugar, honey, garlic and ginger powder in a sauce pan, heat until simmering.
  2. Mix the cornstarch and 60ml of water, and add to the simmering soy sauce mix.
  3. Keep stirring until thick, add water or more cornstarch until desired thickness.

NUTRITION

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PLEASE NOTE: this recipe is high in salt and sugar due to the teriyaki sauce. It  should be only eaten in moderation; and if wanting to reduce the sugar and salt, leave out the teriyaki sauce.

BUT…

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

This recipe also provides 3 of your 5-a-day, so supplying even more vitamins and minerals.

Sweet and Sour Chicken

I was SO PROUD of this meal, I have never made my own sweet and sour sauce before and let’s just say I will be making it again! Nutritious and delicious!

Serves 2

INGREDIENTS

  • 2 chicken breasts, chopped into chunks
  • 1 pineapple, flesh removed and chopped into pieces
  • 5 tbsp ketchup or tomato puree
  • 3 tbsp malt vinegar
  • 2 tbsp demerara sugar
  • 200g sugar snap peas
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 2 onions, chopped
  • 1 clove garlic, chopped
  • 1 tsp olive oil
  • 100g basmati rice
  • 300g water, boiled

METHOD

  1. Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
  2. Add the chicken mixture to the pan and turn up to a high heat to sear the chicken, reduce to a medium heat and cook for 10 minutes.
  3. In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
  4. Add the peppers, garlic, peas and the pineapple to the chicken and cook for a further 5 minutes until the pineapple is hot and the chicken is cooked through.
  5. Serve and enjoy!

NUTRITION

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Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Pineapple – an amazing source of vitamin C for protein and neurotransmitter synthesis, and manganese for protein formation and calcium absorption. It is also high in fibre for digestion.

Vegetables – this meal provides 3+ of your 5-a-day, giving you loads of vitamins and minerals!

Rice – a good source of carbohydrate, which is also low in fat and forms a energy-giving base for the rest of the meal.

Mexican Bean Burritos

INGREDIENTS:

  • 2 tbsp salsa
  • 1 can (400g) kidney beans, drained
  • 1 can (400g) black beans, drained
  • 100g wholemeal rice
  • 350ml boiling water
  • 1 tbsp cumin
  • 1 can sweetcorn, drained
  • Wholemeal wraps (or see homemade wrap recipe at bottom)

METHOD:

  1. Rinse the rice through a sieve until the water runs clear.
  2. Boil rice with water for 15minutes covered.
  3. Mix in salsa and cumin and heat for a further 2minutes.
  4. Add the beans and sweetcorn, and heat for 5minutes or until the beans are fully cooked through.
  5. Serve with wraps and any spare salsa/ guac.
  6. Enjoy!

NUTRITION

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Beans – Both black and kidney beans are an important source of plant-based protein, providing over 30g per portion. They are also high in dietary fibre for digestion. Kidney beans are a good source of iron for oxygen transport, and they contain loads of antioxidants.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Cumin – Surprisingly, cumin is high in fibre for digestion and iron for oxygen transport.

Salsa – primarily made of tomatoes, which are massively high in vitamin C for protein and neurotransmitter synthesis; they also have functions in detoxification and as antioxidants. They also give you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Wraps and rice, if wholemeal,  provide dietary fibre for digestion.

HOMEMADE WRAP RECIPE

Makes 1 large/ 2 small wraps

INGREDIENTS:

  • 50g flour (and more for dusting)
  • 150ml warm water
  • 1 tsp olive oil

METHOD

  1. Put flour in a bowl and make a well in the middle.
  2. Add the water a bit at a time, and the oil, and fold the flour in slowly until a dough has formed.
  3. Heat a little oil in a pan, meanwhile knead for 5minutes.
  4. Roll out the dough to make a thin wrap, and fry until brown spots have formed, turning halfway through.

NUTRITION

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For one large wrap (half if making small ones)