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Beef and Vegetable Stir Fry

This simple family dish is a complete meal in itself. You can substitute lean chicken stir fry strips for the beef to make a ‘Chicken and Vegetable Stir Fry’ or you could use prawns (shrimp) or pork.

Serves 4

Ingredients

Marinade:

  • 2 teaspoons (½ tablespoon) oyster sauce
  • 2 teaspoons (½ tablespoon) canola oil
  • 600g (1 lb 5oz) lean beef, cut into strips or stir fry strips
  • 2 spring onions
  • 2 cloves garlic, finely chopped
  • 2 teaspoons minced ginger
  • 2½ cups (225g or 8 oz) Broccoli florets
  • 1 medium carrot, sliced using a potato peeler
  • 1 medium capsicum, sliced
  • 1 cup cabbage, shredded
  • 1 tablespoon soy sauce
  • 2½ tablespoons oyster sauce
  • 400g (14 oz) cooked noodles, e.g. Hokkien or Udon
  • 1 cup bean sprouts

Method

  1. Marinate the beef for as long as possible in the oyster sauce.
  2. Microwave the broccoli for about 3 minutes or until just cooked.
  3. Heat half the oil in a large wok stir and stir fry the beef until browned. Remove from the wok and set aside.
  4. Wipe the wok, heat the remaining oil and stir fry the spring onions, garlic and ginger, taking care not to let them burn.
  5. Add the capsicum, broccoli, cabbage and carrot in that order. Then add the oyster and soy sauces and return the beef to the wok. Keep stir-frying. Add the noodles and continue stir-frying.
  6. Finally add the bean sprouts. Stir and turn off the heat.

Nutritional value per serve:
Energy: 387 calories or 1621 kilojoules
Protein: 41.5g
Fat: 10g
Carbohydrate: 32g

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