Broccoli and chilli beef stir fry

Tenderstem broccoli and chilli beef stirfry
Average rating: 3 out of 5 star rating

This spicy beef stir fry can be on your plate in 15 mins and its inclusion of broccoli, carrots and spring onions makes it a great way to get your five-a-day.

  • Serves: 4

Ingredients

  • 200g Tenderstem® broccoli2 tablespoons groundnut oil
  • 450g lean rump steak, cut into thin strips
  • 1-2 red chillis, deseeded and finely sliced
  • 1 large carrot, cut into thin sticks, about 6cm in length
  • 2cm piece root ginger, peeled and finely chopped
  • 1 large clove garlic, crushed
  • 6 spring onions, trimmed and sliced
  • small handful coriander leaves
  • rice or noodles, to serve

Sauce:

  • 2 teaspoons cornflour
  • 1 tablespoon soy sauce
  • 2 tablespoons dry sherry or Chinese rice wine
  • 150ml beef stock
  • 1 teaspoon honey
  • 1 teaspoon toasted sesame oil
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Method

  1. In a small bowl, mix together the ingredients for the sauce and set aside.
  2. Prepare the Tenderstem® broccoli. Cut the floret ends off the Tenderstem® broccoli spears and leave whole. Slice the remainder of the Tenderstem® broccoli spears thinly, on the diagonal.
  3. Heat a wok or large frying pan until hot. Add 1 tablespoon groundnut oil, then the rump steak and stir-fry for 4 minutes, adding the chilli for the final minute. Remove with a slotted spoon and keep warm.
  4. Add the remaining tablespoon of groundnut oil to the pan. Add the prepared Tenderstem® broccoli and carrot, plus 2 tablespoons of water, and stir-fry for 3 minutes. Add the ginger, garlic and spring onions to the pan and continue stir-frying for another 2-3 minutes.
  5. Return the cooked steak to the pan along with the sauce, and stir-fry for another minute until the sauce has thickened.
  6. Serve the stir-fry topped with coriander leaves on a bed of rice or noodles.
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Nutritional information

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

http://www.goodtoknow.co.uk/food/157662/Broccoli-and-chilli-beef-stir-fry