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.

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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