Beef & Vegetable Stir Fry Recipe

This delicious and low fat Beef and Vegetable Stir Fry recipe is one of our favourite stir fry dishes as it is sooooo tasty.

We can't think of a better way to get more vegetables, protein and flavour into your diet than incorporating this recipe into it.

Cook it for yourself, family or friends and we guarantee everyone will be licking their lips and asking for more.

One serve of this recipe represents 26% of the recommended daily energy intake of an average person.

This recipe is low saturated fat, low sugar and a good source of protein.

Energy per 100g:

499kJ - 119Cal

Fat per 100g:

3.6g

   

Serves 4.

   
   
Healthy Dinner Recipe:  Beef & Vegetable Stir Fry Recipe

Ingredients:

  • 2 cups cooked rice – we used Jasmine
  • 500g Eye Fillet, or Sirloin Beef, (we used Eye Fillet) Sliced
  • 1 tsp. sesame seeds
  • 2 tbls. Olive Oil


Vegetables:

  • 1 large broccoli cut into florets
  • 1 carrots diced or sliced
  • 1 red capsicum (aka bell pepper)
  • 1 cup peas & corn (we used frozen)
  • 6 button mushrooms, sliced
  • 1 onion sliced


Sauce:

  • 3 tbls. Mirin (Japanese Rice Wine)
  • 1 tbls. oyster sauce
  • 1 tsp. dijon mustard
  • 3 tbls, Light Soy Sauce
  • 1 tbls. brown sugar
  • 1 tsp.sesame oil
  • 2 tsp. crushed garlic
  • 2 tsp. crushed ginger

Method:

  1. In a non metallic bowl or container mix the Mirin, mustard, soy, oyster sauce, sugar and sesame oil.  Add the garlic and ginger and mix well.  Place the beef in a bowl and pour half the mixture, mix and ensure that there is liquid on all pieces keep in fridge until ready to cook.  You can marinate the beef up to 1 hour prior.  Keep the other half of the liquid for the vegies later.
  2. Cook rice as per instructions.
  3. Place the broccoli, carrots, mushrooms and peas/corn in wok with ¼ cup water, place lid on top and steam for 5 mins – or you can pre steam in steamer until just cooked.  Set aside.
  4. In the wok, heat ½ the oil and stir fry the onion first for around 4 mins, and then add the capsicum.  Stir fry for another 4 mins.  Place in a bowl and set aside.
  5. In the wok, heat the remaining oil and place half the meat and stir fry for 1 minute, set aside in bowl and cook the remaining meat. Set aside with the other meat.
  6. Now it is time to put all together.  Place onions and capsicum back into wok, stir for 30 seconds, place the vegetables and add the remaining sauce.  Stir fry for 1 minute then add the meat and stir until all is incorporated.
  7. Sprinkle sesame seeds on top. 
  8. Plate up with rice and enjoy.

Nutrition Panel:

 Servings: 4
 Serving size: 461g
   
 Average Serve Average 100g

Energy

2300

kJ

499

kJ

 

550

Cal

119

Cal

Protein

52.0

g

11.3

g

Fat, total

16.6

g

3.6

g

- saturated

3.8

g

0.8

g

Carbohydrate

41.5

g

9.0

g

- sugars

17.8

g

3.9

g

Sodium

957

mg

208

mg


Recipe Suggestions:

Extra Stuff:

A healthy and tasty low fat recipe. Isn't that what all dieters are looking for!

The rice in this dish can be substituted with Singapore noodles.

Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

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Reproduction of this recipe and its images for publication without permission is illegal. For permission to reproduce this recipe and use related images, contact sharrelle@weightloss.com.au.

This recipe was developed by Sharrelle Haywood.

Sharrelle Haywood is our Food Editor at weightloss.com.au. Her commitment and passion are to make recipes tasty, healthy and nutritious by using ingredients which most people have in their pantry or kitchen.

You can follow Sharrelle on Google+ for more great recipes.

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