Beef in Black Bean Sauce

Difficulty | Serves 4 | Book 3

healthy beef in black bean sauce recipe
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1 bunch fresh asparagus
450g lean rump steak
1 teaspoon crushed garlic (in jar)
cooking spray
½ cup red capsicum diced
½ cup green capsicum diced
1 cup celery sliced
1 cup onion sliced
2 teaspoons salt-reduced beef stock powder
1 teaspoon white sugar
3 tablespoons black bean sauce (bottled)
2 teaspoons cornflour
1 cup water

Per serve
FatTotal6.6g
Saturated2.4g
Fibre2.2g
Protein26.0g
CarbsTotal6.7g
Sugar4.5g
Sodium341mg
Kilojoules798(cals 191)
GI RatingToo low in carbs to score a GI rating

Method

  1. Trim about 3cm from thick end of asparagus spears and throw away, cut spears 3-4cm in size, leave to one side.
  2. Trim fat off rump and cut into thin strips then sauté rump and garlic in a non-stick frypan or wok that has been generously coated with cooking spray until cooked. Remove from pan.
  3. Re-spray pan and cook capsicum, celery, onion and asparagus, toss together for 1 minute. Place lid on pan and cook for 3 minutes, stirring occasionally.
  4. Add cooked rump back into pan with vegetables, add stock powder, sugar and black bean sauce, toss ingredients together.
  5. Blend cornflour with water and add to frypan, stirring through.

NOTE: Serve with Basmati rice or noodles (for a lower carb count use glass noodles). Not included in nutritional information below.

Suitable to be frozen.

Dietitian's tip

Lots of protein and vegetables here. Incorporate some low GI rice or noodles to make this a balanced meal.

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