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Alan’s Garlic, Lime and Black Pepper Beef Stir-fry

Alan’s beef stir-fry combines tender strips of lean beef with vibrant vegetables and a tangy, peppery sauce. A quick and nutritious dinner!

30 mins
11 ingredients
$5.90 / person
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Alan’s Garlic, Lime and Black Pepper Beef Stir-fry

Ingredients

Serves = 4

500g lean rump steak, thinly sliced

4 garlic cloves, sliced

2 tablespoons lime juice

2 teaspoons cracked black pepper

Canola oil spray

1 carrot, cut into long strips

1 small capsicum, cut into strips

½ head broccoli, broken into small florets and slice the stalk

100g green beans, cut into short lengths

1 cup mushrooms, sliced

3 small heads baby bok choy, cut into quarters

2 cups cooked low GI brown rice

It’s this easy

  • Put the beef, garlic, lime juice and pepper in a large bowl. Stir to combine, then set aside to marinate for 15 minutes.
  • Spray a large wok or frying pan with canola oil and place over high heat.
  • Stir-fry the marinated beef in two batches for 2–3 minutes or until just cooked. Transfer the beef to a plate.
  • Stir-fry the carrot, capsicum, green beans, broccoli and mushrooms in the pan for 5–6 minutes or until slightly softened.
  • Add the bok choy and 2 tablespoons water. Stir-fry for 2 minutes or until the greens start to wilt.
  • Return the beef and juices to the wok and cook, stirring, for 1 minute or until well combined and heated through.
  • Serve the stir-fry with brown rice.

Tweaks

  • Chicken or pork fillet can be used instead of the beef
  • Try adding Thai basil, lemongrass or coriander for extra flavour
  • All kinds veggies work well in a stir-fry, mix it up based on what you have available

Notes

Nutrition information (per serve):

  • Energy (1940kJ)
  • Protein (37.9g)
  • Total Fat (15.0g)
  • Saturated Fat (2.3g)
  • Carbohydrate (37.3g), (Starch (31.6g), Sugars (5.7g), Added sugars (0g), Free Sugars (0g))
  • Dietary Fibre (11.1g)
  • Sodium (163mg)
  • Calcium (149mg)
  • Iron (6.0mg)

* Recipe sourced from Reversing Diabetes by Dr Alan Barclay (Murdoch Books). Photography by Chris Chen.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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