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:
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5 mins prep
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7-10 mins cooking time (25-28 mins if cooking brown rice from raw)
Ingredients:
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50g brown basmati rice (or 100g pre-cooked rice)
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1 tsp olive oil
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1 garlic clove, sliced
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¼ inch ginger, chopped
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150g lean (5% fat) beef strips
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½ tbsp. dark soy sauce
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½ tbsp. light soy sauce
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1 tsp teriyaki sauce
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250g mixed stir fry veg
Method:
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Cook the rice according to packet instructions, drain and set aside.
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Heat the oil in a frying pan or wok until sizzling.
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Add the garlic and ginger and fry for 1-2 mins until the aromas lift from the pan.
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Add the beef and stir fry, stirring, until the meat starts to colour.
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Add the vegetables, soy sauce and teriyaki sauce and stir fry for 2-3 mins.
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Stir in the rice, and serve!
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This will keep in the fridge for up to 5 days, for advanced preparation.
Variations to consider:
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If you want lower carb, omit the brown rice and add more veggies
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If you don’t like rice, switch for noodles!
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If you are looking for lower fat using an olive oil spray
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If you are not a fan of red meat, switch the beef for chicken or prawns (or a combo!)
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If you like a dinner with a kick, add a pinch of chilli flakes at the end of cooking