Healthy Basil Beef & Bean Stir Fry Recipe
Ingredients
- 2 cloves garlic, crushed
- 2 tsp fresh ginger, grated
- 1 tbs salt-reduced soy sauce
- pepper
- 400 g lean beef, trimmed of fat, thinly sliced
- olive or canola oil spray
- 200 g green beans, ends trimmed, cut into 3cm pieces
- 1 broccoli, cut into florets
- 410 g can baby corn spears, drained
- 1 tbs salt-reduced soy sauce, extra
- 2 tbs oyster sauce
- 1/2 cup basil leaves, roughly torn
- 4 cups steamed rice (from 2 cups uncooked rice), to serve
Method
- Mix garlic, ginger and soy in a small bowl; season with black pepper. Add beef, stir to coat and set aside to marinate while vegetables are prepared.
- Spray a non-stick wok or large frypan with oil and heat. Add half the beef and stir-fry for 2 minutes over high heat until browned. Set aside and repeat with remaining beef.
- Spray pan with oil, add beans and broccoli and stir-fry for 3 minutes, until tender.
- Add 2 tablespoons water to the pan, cover and cook until vegetables soften but remain bright green.
- Add in corn, beef, soy and oyster sauces and basil. Stir-fry until heated through.
- Serve with steamed rice.
Hint
Cover dish, refrigerate and marinate beef for as long as time permits, from 30 minutes to overnight. Do not discard the broccoli stalk; use a peeler to remove the hard outer layer then dice the remaining vegetable and add to stir-fry.
Healthy tip!
Vegies are a great source of healthy nutrients. Try to include extra vegetables at lunch and dinner.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1810 kJ | 409 kJ |
| 433 Cal | 98 Cal | |
| Protein | 31 g | 7 g |
| Fat, total | 7 g | 2 g |
| — saturated | 2 g | 0.5 g |
| Carbohydrate | 56 g | 13 g |
| — sugars | 5 g | 1 g |
| Sodium | 1108 mg | 250 mg |
| Fibre | 8 g | 2 g |
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Comments (2)
-
An enjoyable meal. It was good to make a home made sauce, rather than a store bought sauce which is usually more expensive. Agreed, I would add more vegetables next time.
Anonymous
Posted on: 26 Aug 19 -
I added mushrooms and capsicum to increase veggies. The whole family enjoyed it.
Anonymous
Posted on: 26 Aug 14
