Name: Beef and vegetable stir-fry
Prep time: 30 min
Total time: 30 min
Yield: 5
Ingredients: 42 gram protein; 3g fibre; 1 cup (200g) jasmine rice; 1 cup (250ml) water; 2 teaspoon vegetable oil; 600 gram lean beef rump steak, trimmed of fat, sliced thinly; 500 gram gai lan (chinese broccoli), chopped coarsely; 200 gram swiss brown mushrooms, sliced thinly; 1 clove garlic, crushed; 2 tablespoon honey; 2 tablespoon soy sauce; 1/4 cup (60ml) water; 1/3 cup lightly packed, chopped fresh coriander leaves

Beef and vegetable stir-fry

It doesn't get much more wholesomely satisfying than whipping up this simple stir-fry for lunch or dinner.

Ingredients

42 gram protein; 3g fibre

1 cup (200g) jasmine rice

1 cup (250ml) water

2 teaspoon vegetable oil

600 gram lean beef rump steak, trimmed of fat, sliced thinly

500 gram gai lan (chinese broccoli), chopped coarsely

200 gram swiss brown mushrooms, sliced thinly

1 clove garlic, crushed

2 tablespoon honey

2 tablespoon soy sauce

1/4 cup (60ml) water

1/3 cup lightly packed, chopped fresh coriander leaves

Method

1.Combine rice and measured water in a medium pan; cover, bring to the boil. Reduce heat to very low, cook for about 6 minutes or until rice is tender Stand covered for 5 minutes.

2.Meanwhile, heat half of the oil in a wok; stir-fry beef, in batches, until browned. Remove from wok.

3.Heat remaining oil in same wok; stir-fry gai lan stems, mushrooms and garlic until tender. Add gai lan leaves, honey sauce and water; stir-fry until hot. Stir in coriander. Season to taste with extra soy sauce, if needed.

4.Serve stir-fry with rice, topped with extra coriander, if desired.

You can use Asian green of your choice in place of the Dallas, if preferred. Not suitable to freeze or microwave.
Note

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Ingredients

Method

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