Beef and Broccoli Stir-Fry – for 2

Beef and Broccoli Stir Fry
Posted in:
Prep: 25 min
Cook: 20 min
Dietary: , ,
Serves:
2
Cost: $

Ingredients

  • 200 grams lean beef strips
  • vegetable oil spray eg - sunflower or canola
  • 1 garlic clove finely chopped
  • 1 head broccoli washed and cut into small florets
  • 1/2 cup mushrooms sliced
  • 1/4 cup reduced salt beef or chicken stock
  • 2 teaspoons cornflour mixed to a paste with 2 tablespoons water
  • 2 teaspoons sweet chilli sauce (optional)
  • 2 cups cooked rice (brown or basmati)

Marinade

  • 1 tablespoon dry sherry or rice wine vinegar
  • 1 tablespoon salt reduced soy sauce
  • 2 teaspoons minced ginger
  • 1/2 red onion chopped finely

Directions

  1. Combine all ingredients for the marinade (sherry, soy sauce, ginger and red onion) in a bowl
  2. Add beef strips and set aside to marinate for 20 minutes
  3. Heat a non-stick frying pan or wok and spray lightly with oil
  4. Add the garlic and stir-fry briefly until fragrant
  5. Add the marinated beef strips and stir-fry until nearly cooked through. Transfer beef strips to a plate and set aside
  6. Reheat pan/wok and lightly spray with oil. Add broccoli, stir-fry briefly, then add mushrooms
  7. Add stock and the cornflour paste.  Turn up the heat and stir until the sauce is slightly thickened
  8. Return beef strips to the wok and add the sweet chilli sauce
  9. Divide cooked rice between 2 plates and top with beef and vegetable mixture. Serve immediately

Serves in 1 portion

  • Vegetables1 3/4
  • Cereals2
  • Lean meat or Alternatives1
  • Unsaturated Spreads/Oils1/2

What was swapped?

Fatty, untrimmed meat was swapped for lean, trimmed meat

This stir-fry recipe has less added oil than traditional stir-fry recipes

Tips

Broccoli, is a member of the Brassica family of vegetables which are known to be protective against some types of cancer. Broccoli is high in fibre and a good source of folate and vitamin C

Leftover stir-fry is great for lunches the next day!

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