A quick, fresh and flavoursome beef stir-fry served over a bowl of brown rice and quinoa.
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Serves2
CourseMain meal
Prepare15 mins
Cook5 mins
Total time20 mins
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Ingredients
200g Tenderstem broccoli
½ tsp red pepper, deseeded and cut into thin strips
50g frozen edamame beans, cooked according to pack instructions
125g lean beef sirloin
2 tsp sesame seeds
1 tsp toasted sesame oil
1 red chilli, deseeded and finely chopped
1 tbsp grated fresh root ginger
2 garlic cloves, grated
2 salad onions, sliced
1 tbsp reduced-salt soy sauce
250g pouch brown basmati rice & quinoa, heated according to pack instructions
Method
Boil a kettle, put the broccoli in a large bowl and pour over boiling water. Leave for 10 minutes, then drain and refresh under cold running water. Repeat with the pepper, but leave for 2 minutes.
Cut the beef into strips, season and roll in the sesame seeds. Heat the sesame oil in the wok then tip in the chilli, ginger, garlic and half the salad onions. Stir fry for 1 minute, then add the beef and cook for 2-3 minutes until the meat is coloured.
Halve the broccoli and add it to the wok along with the pepper and edamame. Toss together with the soy sauce and hot rice. Divide between 2 bowls and scatter with the remaining salad onions.
Nutritional
Typical values per serving when made using specific products in recipe
Energy
1,594kJ/ 379kcals
Fat
12g
Saturated Fat
2.6g
Carbohydrates
36g
Sugars
5.8g
Fibre
7.4g
Protein
28g
Salt
1.4g
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To thicken beef and broccoli, you can mix 1-2 tablespoons of cornstarch with a small amount of water to create a slurry. Add the slurry to the simmering sauce and stir until it thickens. Adjust the consistency as needed. Mix together a teaspoon of corn starch with enough water to dissolve it so it looks milky.
Edamame are immature soybeans that are loaded with nutrients, including fiber, protein, magnesium, and iron. Eating edamame can benefit health in several ways, from promoting satiety to reducing heart disease risk factors.
A cup of edamame comprises 4 grams of fibre, which helps keep the stomach-related disorder and lowers cholesterol levels. Dietary fibre can also aid weight loss and support gut health. In addition, studies have reported a significant increase in satiety and a decrease in hunger with an increase in dietary fibre intake.
The sauce is a combination of beef stock, light and dark soy sauce, Chinese rice wine (you can swap for sherry if you haven't got rice wine), sesame oil, sugar, white pepper and black pepper. Fry up slices of very thinly sliced flank/skirt steak. Remove from the pan, then fry up plenty of tenderstem broccoli.
Tenderize: In a bowl, sprinkle a small amount of baking soda over the beef and coat evenly with soy sauce, salt, starch, and oil (and optional ingredients, if using). Marinate: After sitting in the mixture for 15 to 30 minutes in the fridge, your beef is ready for stir-frying!
Only the beans are edible, but edamame are traditionally served as an appetizer in the pod. Simply sprinkle the cooked pods with salt, serve hot, warm or chilled and squeeze the beans right from the pod into your mouth.
Edamame has a nutty, earthy flavor to it. Some people enjoy eating edamame by themselves as a snack, the same way you'd eat nuts or seeds. But if you're not keen on eating plain edamame, there are a number of other ways to add them to your diet.
Introduction: My name is Saturnina Altenwerth DVM, I am a witty, perfect, combative, beautiful, determined, fancy, determined person who loves writing and wants to share my knowledge and understanding with you.
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