Steak Stir Fry

Wednesday, January 23, 2019. Author Geraldine Campbell

Steak Stir Fry

Broccoli is rich in vitamin K, good for blood and bone health. It’s also packed with vitamin C, important for healthy skin and immune function and contains anti-cancer compounds, including beta-carotene and selenium. The steak is a good source of iron, vitamin B12 and protein. 

Serves 2

 

Ingredients

280 g Sirloin steak

2 Onions

140 g Broccoli

140 g Cauliflower

150 g Mushrooms

30 g Quinoa

2 Garlic cloves

1 tbsp Sesame oil

3 tbsp Reduced-salt soy sauce

1/2 sprig of fresh coriander/cilantro

 

Instructions

1. Firstly, cook the quinoa according to packet instructions, then drain and set aside.

2. Using a wok, add half the sesame oil, turn heat to high, and add the strips of steak. Stir fry for 2-3 minutes on a high heat until strips are brown. Remove the strips of steak and set aside on a plate.

3. Add the remaining sesame oil to the pan. Add onion, broccoli, cauliflower, and garlic, and stir fry for 2-3 minutes, stirring continuously. If the mix starts to stick, add a few teaspoons of water and continue to fry.

4. Once the veggies are cooked (should be tender but crisp), add soy sauce, and stir through for 30 seconds before adding the steak. Stir fry everything for a final 30 seconds before removing from the heat.

5. Plate the vegetable-steak mix over the quinoa and sprinkle the chopped coriander on top. 

 

Nutritional profile per serving

Total calories: 529 kcal

Protein: 39 g (30% of total calories)

Carbs: 35 g (27% of total calories)

Fat: 26 g (43% of total calories)

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