Chinese Beef and Tenderstem® Broccoli Stir Fry

Chinese Beef & Tenderstem® Broccoli Stir Fry

  • 20 mins preparation

  • 20 mins cooking

  • 2

This one-pan wonder is quick, easy and delicious, making it the perfect mid-week meal. Frozen Tenderstem® is an ultra-convenient way to add colour and texture to this Oriental-inspired stir fry.

 

Recipe created by food blogger, The Slimming Foodie www.theslimmingfoodie.com

Nutritional information per serving

  • kcal475
  • fat6.3g
  • saturates2.2
  • carbs72.2g
  • sugars7.5
  • fibre3.4g
  • protein34.8
  • salt2.1g

Ingredients

You’ll need:
  • 135g frozen Tenderstem® (half a pack)
  • 230g (approx.) rump steak, sliced very thinly
  • 1 clove garlic, finely chopped
  • 1 tsp. cornflour
  • 2 cm (approx.) chunk ginger, very finely chopped (or grated)
  • 1 tbsp. Shaoxing rice wine
  • 1 tsp. sugar
  • 2 tbsp. oyster sauce
  • 1 tsp. dark soy sauce
  • 1 mild red chilli (to garnish)
  • Spray oil or low-calorie cooking spray
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Method

  1. In a bowl, mix the beef with the garlic, cornflour and 1 tablespoon of water, and leave to marinate for 10 minutes.
  2. Spray a non-stick frying pan with spray oil or low-calorie cooking spray, and place on a medium heat. Add the frozen Tenderstem® and stir-fry for 1 minute. Add the ginger, rice wine and sugar and stir-fry for 1 more minute. Transfer to a plate.
  3. Spray the pan again with oil/cooking spray, bring up to a high heat and add the beef. Stir fry for 45 seconds and then stir in the oyster sauce. Add the Tenderstem® back into the pan, add the soy sauce and stir-fry all together for 30 seconds.
  4. Serve with basmati rice, garnished with sliced red chilli.

Nutrition information for Tenderstem® is based on lab analysis of the raw product commissioned by Tenderstem®. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.