Tenderstem broccoli satay with wild rice

Name: Tenderstem broccoli satay with wild rice
Cuisine: Asian
Ingredients: 200g pack Waitrose Tenderstem Broccoli Spears; 250g pack Microwaveable Wholegrain Basmati and Wild Rice; 1 large mild chilli, sliced; 2 tbsp roasted peanuts, roughly chopped; 30g coconut cream; 2 tbsp sugar-free smooth peanut butter; ½ of 1 lime, juice; 1 tbsp reduced salt soy sauce; ½ tsp maple syrup; 1 small clove garlic, finely grated; ½ tsp finely grated fresh root ginger; 5 stars

4 steps

A 25 minute vegan supper, ideal for midweek meals in a hurry. For a little extra crunch, try scattering some crispy fried onions over the top along with the peanuts. Prepare 10 minutes | Cook 15 minutes

Updated at: Thu, 17 Aug 2023 10:34:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories680.3 kcal (34%)

Total Fat18.1 g (26%)

Carbs122.1 g (47%)

Sugars13.2 g (15%)

Protein21.4 g (43%)

Sodium276.3 mg (14%)

Fiber10.4 g (37%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

200gTenderstem Broccoli Spears

250gWholegrain Basmati and Wild Rice

Microwaveable

1chilli

large, mild, sliced

2 Tbsproasted peanuts

roughly chopped

30gcoconut cream

2 Tbspsugar-free smooth peanut butter

0.5 x 1lime

juice

1 Tbspreduced salt soy sauce

1 clovegarlic

Instructions

Step 1

Serves 2

Step 2

Heat a large non-stick frying pan over a medium-high heat. Trim the broccoli ends and halve the stems lengthways (unless particularly skinny). Add to the frying pan with a splash of water and cover with a lid. Cook for 7-8 minutes, uncovering and pressing down well a few times with a fish slice, and turning the broccoli pieces every now and then, until tender and charred.

Step 3

Meanwhile, make the satay sauce. Put the coconut cream in a small saucepan with the remaining sauce and 1 tbsp water. Heat until just coming to a simmer. Take off the heat and set aside.

Step 4

Heat the rice according to pack and divide between plates. Top with the broccoli, then spoon over the dressing. Scatter with the chilli and peanuts; serve at once.

View on waitrose.com

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