Looking for a delicious, one-pan meal that includes plenty of healthy vegetables and won't take long to cook up? This week's Fuel My Friday recipe could be an ideal option...
Stef Shreeve is the Performance Nutrionist for British Para-Swimming, and she has been spending some of the recent time in lockdown doing live cookalongs with Britain's elite para-swimmers.
One of the meals that got the live cookalong treatment was this beef and broccoli stir-fry, so we'll let Stef take it from here...
This is a tasty, flavoursome meal - and it can be versatile too. I used broccoli, peppers and mangetout, but any vegetables would work. You could go for baby corn, carrots, mushrooms or even kale - just use whatever you have in the fridge.
Ingredients
- 250g beef stir-fry stripes/frying steak, sliced
- 1 onion, sliced
- 2 garlic cloves, crushed
- 1 small head of broccoli
- 150g mangetout
- 1 red pepper, thinly sliced
- 1 tbsp olive oil
- Chilli flakes (optional)
To make sauce
- 3 tbsp low-salt soy sauce
- 1 tbsp honey
- 2 tbsp oyster sauce
- 1 thumb-sized knob of ginger, peeled and finely grated
- 1 tbsp white wine vinegar
Method
- Begin by making the sauce. Mix the relevant ingredients together in a small bowl and put to the side.
- Heat the olive oil in a large pan/wok, add the garlic and onion and saute for a minute.
- Add in the broccoli, peppers and mangetout. Cook, stirring regularly until the vegetables are crisp but tender and the onions are browned.
- Add in the beef stripes and sauce (plus chilli flakes, if using), increase the heat and cook to your preference - rare, medium or well done.
- Microwave a packet of rice and serve with the stir fry.