Beef Stir Fry

Difficulty | Serves 4 | Book 1

favourite spring vegetables healthy Beef Stir Fry recipe
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1 teaspoon crushed ginger (in jar)
1 teaspoon crushed garlic (in jar)
cooking spray
450g lean rump cut into strips
1 cup red capsicum sliced
1 cup small broccoli florets
1 cup snow peas
1 cup mushrooms sliced,
1 cup bok choy coarsely chopped
½ cup shallots sliced
2 tablespoons white wine
1 tablespoon soy sauce 43% less salt
2 tablespoons hoi sin sauce
1 dessertspoon white sugar
1 tablespoon cornflour
1 teaspoon salt-reduced beef stock powder
¾ cup water

Per serve
FatTotal5.5g
Saturated1.9g
Fibre3.8g
Protein27.7g
CarbsTotal9.0g
Sugar5.6g
Sodium293mg
Kilojoules847(cals 202)
GI RatingToo low in carbs to score a GI rating

Method

  1. Sauté ginger and garlic for 30 seconds in non-stick frypan that has been coated with cooking spray. Add beef strips and sauté until cooked. Drain and set aside.
  2. Respray frypan generously with cooking spray and sauté capsicum and broccoli for 3 minutes then add remaining vegetables, toss until tender crisp.
  3. Stir in wine, soy sauce, hoi-sin sauce and sugar into pan. Combine cornflour, stock powder and water together then add to pan, bring to boil mixing well.

Note: Serve with Basmati rice or noodles (for a lower carb option use glass noodles). Not included in nutritional info below.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

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Dietitian's tip

The Australian Dietary Guidelines recommend that lean red meat is eaten three times a week providing iron for oxygen transport throughout the body.

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Posted on by Symply Too Good