Beef Stir Fry!

Aim: Micronutrient Medley

 

Title: Beef Stir Fry! (Serves 1)

 

Per Serving:

Based on average nutritional values of ingredients. Actual values will vary.

Protein: 44g

Fat: 20g

Carbs: 62g

Kcal: 597

 

Introduction:

Stir fries are GREAT when you want a nutritious meal FAST!! In under 10 minutes you can have a steaming plate full of flavour. And what is more FULL of variety … buy a mixed veg stir fry bag and you can hit all the colours of veg in one. And bonus, without having to buy each individually.

 

This one has beef, as a way to get a big iron hit in there.

 

Enjoy!!

 

Cooking time:

  • 5 mins prep

  • 7-10 mins cooking time (25-28 mins if cooking brown rice from raw)

 

Ingredients:

  • 50g brown basmati rice (or 100g pre-cooked rice)

  • 1 tsp olive oil

  • 1 garlic clove, sliced

  • ¼ inch ginger, chopped

  • 150g lean (5% fat) beef strips

  • ½ tbsp. dark soy sauce

  • ½ tbsp. light soy sauce

  • 1 tsp teriyaki sauce

  • 250g mixed stir fry veg

 

Method:

  • Cook the rice according to packet instructions, drain and set aside.

  • Heat the oil in a frying pan or wok until sizzling.

  • Add the garlic and ginger and fry for 1-2 mins until the aromas lift from the pan.

  • Add the beef and stir fry, stirring, until the meat starts to colour.

  • Add the vegetables, soy sauce and teriyaki sauce and stir fry for 2-3 mins.

  • Stir in the rice, and serve!

  • This will keep in the fridge for up to 5 days, for advanced preparation.

Variations to consider:​

  • If you want lower carb, omit the brown rice and add more veggies

  • If you don’t like rice, switch for noodles!

  • If you are looking for lower fat using an olive oil spray

  • If you are not a fan of red meat, switch the beef for chicken or prawns (or a combo!)

  • If you like a dinner with a kick, add a pinch of chilli flakes at the end of cooking

© 2020 by Sinead Roberts
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