Stir-frying is an excellent method of low-fat cooking. Serve this colourful dish with wholegrain noodles or brown rice. Researchers have found that whole grains may help to reduce the risk of Type 2 diabetes, partly attributed to the presence of magnesium, which promotes healthy blood-sugar control.
SERVES 4 PREPARATION 15 minutes COOKING 10 minutes
350g/12oz long-stem broccoli, stalks diagonally sliced, florets separated
2 tbsp coconut oil
400g/14oz lean beef sirloin, thinly sliced across the grain
1 yellow pepper, halved, deseeded and sliced
1 red pepper, halved, deseeded and sliced
2 pak choi/bok choy, sliced crossways
3 large garlic cloves, sliced
5cm/2in piece fresh root ginger, peeled and cut into thin matchsticks
1 tsp Chinese 5-spice
1 medium-hot red chilli, deseeded and sliced
2–3 tbsp reduced-salt soy sauce (no added sugar)
1 tsp toasted sesame oil
freshly ground black pepper
1 Steam the broccoli for 2 minutes, then refresh for a few seconds under cold running water.
2 Heat the oil in a wok or frying pan until hot. Add half of the beef and stir-fry for 2 minutes until browned and sealed all over. Remove the beef from the wok using a slotted spoon and set aside while you cook the remaining beef.
3 Pour away all but 1 tablespoon of the oil. Put the broccoli, yellow and red peppers, pak choi/bok choy, garlic and ginger into the wok and stir-fry for 2 minutes.
4 Return the beef to the wok and stir, then add the 5-spice, chilli, soy sauce and sesame oil and stir-fry for another minute, adding a splash of water if too dry. Season with pepper and serve.
Red meat, such as beef, provides plentiful amounts of iron in a readily absorbable form. Iron is vital for making new red blood cells. Broccoli is a nutritional powerhouse, providing numerous vitamins and minerals and beneficial plant compounds.
Food Facts per Portion
Calories 217kcal • Total Carbs 3.9g • total sugar 3.3g • added sugar 0g