Healthy Basil Beef & Bean Stir Fry Recipe
Ingredients
- 1 clove garlic, finely chopped
- 1 tsp fresh ginger, grated
- 1 tbs salt-reduced soy sauce
- to taste pepper
- spray olive or canola oil spray
- 1/2 onion, sliced
- 1/2 cup rice (uncooked)
- 200 g lean beef, sliced
- 1 cup broccoli, cut into florets
- 1 cup frozen green bean
- 1 400 g can baby corn spears, drained
- 2 tbs hoisin sauce
- 1/4 cup basil leaves
Method
- Mix garlic, ginger and soy in a small bowl; season with black pepper. Add beef, stir to coat and set aside to marinate.
- Prepare rice according to packet instructions.
- Spray a non-stick wok or large frypan with oil and heat. Cook beef for 2 minutes over high heat until browned. Do not discard marinade. Set the beef and any pan juices aside in a clean bowl.
- Re-spray pan with oil, add onions and cook till soft. Add beans and broccoli and stir-fry for 2 minutes, until just tender.
- Add marinade to the pan, cover and cook until vegetables soften but remain bright green.
- Add in corn, cooked beef, hoisin sauce and basil. Stir-fry until heated through.
- Serve with rice.
Variation: Try using chicken instead of beef, add a fresh chilli and use sweet chilli sauce instead of hoisin.
Comment: *If you need this dish to be gluten free, check the ingredients list on the sauces. Some contain gluten.
Healthy tip!
Swap a large portion of meat for a smaller portion with extra vegetables.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2066 kJ | 360 kJ |
| 494 Cal | 86 Cal | |
| Protein | 36 g | 6 g |
| Fat, total | 5 g | 1 g |
| — saturated | 0.8 g | 0.1 g |
| Carbohydrate | 67 g | 12 g |
| — sugars | 12 g | 2 g |
| Sodium | 1158 mg | 202 mg |
| Fibre | 15 g | 3 g |
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Comments (2)
-
Loved this dish, very tasty, couldn't get basil so used Vietnamese mint went really well with the flavours YUM YUM
Anonymous
Posted on: 05 Jul 18 -
516.5 calories
Anonymous
Posted on: 02 Nov 17
