Peppercorn sauce

Beef Stir Fry

A healthy, cheap & very quick stir fry

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Rating: (1)Serves: 3Serve With: NoodlesCooking Method: FryReady In: 35 mins Prep Time: 15 mins Cook Time: 5 mins
MED
Energy Density
1.8kcal/g
MED
FAT
25g per serve
MED
SATURATES
9g per serve
LOW
SUGARS
8g per serve
MED
SALT
2.8g per serve
Free-from:
Suitable for:

Stir frying originated in China as a way of cooking a meal very quickly as fuel was rare and expensive. This modern stir-fry beef recipe cooks in about 5 minutes, and doesn't take much longer than that to prepare! I find myself cooking it almost once a week as it's so quick to do and my other half never seems to get fed up of it.

Preparation

  1. Cut the beef into thin strips, 5cm or so long
  2. crush the garlic and chop the chilli and basil leaves
  3. Mix all the marinade ingredients in a bowl and add the beef
  4. Marinade for at least 15 minutes
  5. Whilst the beef is marinading, chop the veg into thin 5cm long pieces
  6. Heat some water in the medium pan
  7. Heat the wok on a high heat and add the marinaded beef mixture
  8. Cook for 2 minutes, until there are only a few hints of pink remaining on the beef
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  10. Remove the beef, leaving behind as much juice as possible
  11. Add the noodles to the water in the medium pan, which should be nearly boiling
  12. Add the veg to the wok with the juice left from the beef and stir for 2-3 mins
  13. Once the noodles are cooked put the beef back into the wok with the veg
  14. Strain the noodles and then cut across them in a + shape in the bottom of the strainer to shorten them a bit
  15. Add the noodles to the wok with the beef and veg and stir in well
  16. Turn off heat and serve.  Add an extra splash of soy sauce if you want more flavour

Ingredients

  • 400g lean beef
  • 80g mangetout
  • 4 sliced spring onions
  • 80g bean sprouts
  • 1 whole carrot, sliced
  • 1 bell pepper, sliced
  • 375g egg noodles
  • For the marinade
  • 1tbsp soy sauce
  • 1tbsp fish sauce
  • 1tbsp dry sherry
  • 1tsp sesame oil
  • 1tsp lemongrass
  • 1tsp ground coriander
  • 3 cloves garlic, crushed
  • 1tsp ground black pepper
  • 1tbsp lime juice
  • 1tsp hendersons relish
  • 1 beef oxo cube
  • 6 basil leaves
  • 1 hot chilli

Equipment

  • Bowl
  • Chopping board
  • Knife
  • Wok or large frying pan
  • Strainer or Sieve
  • Medium pan

Notes

This recipe also works well with chicken or pork. If you want to save even more time, you can buy pre-cut "stir-fry vegetable" packs from your local supermarket.

Nutritional Facts

  • Serving size: 464g
  • (33% / 41%)   Calories: 829kcal
  • (45%)Total fat: 25g
  • (45%)   Saturated fat: 9g
  • (34%)   Unsaturated fat: 12g
  • (63%)   Cholesterol: 188mg
  •   Trans Fat: 1g
  • (35%)Total carbohydrates: 105g
  • (27%)   Sugars: 8g
  • (32%)   Fibre: 8g
  • (96%)Protein: 48g
  • Salts
  • (57%)   Sodium: 1.1g
  • (35%)   Potassium: 1.2g
  • Minerals
  • Calcium: 15%
  • Iron: 80%
  • Zinc: 90%
  • Magnesium: 44%
  • Phosphorus: 89%
  • Copper: 111%
  • Manganese: 18%
  • Selenium: 1200%
  • Fluoride: 2%
  • Cryptoxanthin: 14mg
  • Lycopene: 0%
  • Lutein: 887mg
  • Vitamins
  • Vitamin A: 342µg
  • Thiamin (B1): 0%
  • Riboflavin (B2): 0%
  • Niacin (B3): 73%
  • Vitamin B5: 40%
  • Vitamin B6: 77%
  • Folate (B9): 22%
  • Vitamin B12: 125%
  • Choline: 42%
  • Vitamin C: 162%
  • Vitamin E: 13%
  • Vitamin K: 64%
  •  
  • Arginine: 1g
  • Aspartic Acid: 1g
  • Glutamate: 6g
  • Glycine: 1g
  • Proline: 2g
  • Serine: 1g
  • Tyrosine: 0mg
  • Alanine: 1g
  • Cystine: 0mg
  • Amino Acids
  • Histidine: 0mg
  • Isoleucine: 1g
  • Leucine: 2g
  • Methionine: 0mg
  • Phenylalanine: 1g
  • Threonine: 0mg
  • Tryptophan: 0mg
  • Valine: 1g
  • Lysine: 1g
  • Betaine: 176mg

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