Beef Stir-Fry Recipe

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Beef Stir-Fry Recipe

(Low Fat Recipe)

Ingredients:  Serves 4

1 tablespoon vegetable oil

12 oz (340 g) rump steak, cut into matchstick strips

1 large onion, peeled and sliced

1 green or red capsicum, de-seeded and cut into strips

1 large carrot, peeled and cut into matchstick strips

8 fl oz (225 ml) beef stock

8 oz (225 g) button mushrooms, wiped and sliced

4 fl oz (115 ml) dry white wine

1 level tablespoon cornflour

2 tablespoons water

1 teaspoon soy sauce

1 teaspoon sesame oil

6 oz (175 g) bean sprouts

 

Method:

Heat the oil in a heavy-based frying pan and stir-fry the steak in it over a high heat for 1 minute.  Use a slotted spoon to lift the steak onto a plate.  Stir-fry the onion, pepper and carrot in the pan with 2 tablespoons of stock for 1 minute.  Add the mushrooms, wine and remaining stock and simmer for 3 minutes.  Blend the cornflour with the water and stir into the pan juices until the sauce thickens.  Cook gently for 2 minutes.  Stir in the soy sauce, sesame oil and bean sprouts and return the meat to the pan.  Cook for 1 minute.  Serve at once while piping hot.

 

Note:  Stir-frying seals in the beef's juices and keeps the vegetables crisp.  You can serve the dish with egg noodles to complete the Chinese theme.  Chilling the beef in the freezer for 20 - 25 minutes makes it easier to cut into thin strips.

 

Nutrient Value Per Serving:

235 calories

10 g total fat (2 g saturated fat)

12 g carbohydrates

3 g fiber

160 mg sodium

 

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