High Protein Beef and Brassica Stir-Fry

stirfry

 

A high protein, quick, easy and healthy meal. Great for a post workout snack.

 

Serves: 4 | Prep: 8 mins | Cooks: 8-12 mins

Per serving: 321 kcals | 16.9g fat | 5.6g sat fat | 14.7g carbs | 6.4g sugar | 4.2g fibre | 29.3g protein | 1.3g salt

 

(Add a little liquid and cover the wok or frying pan for a few minutes to ‘steam fry’ which is a better way than cooking at high temperatures which tend to reduce nutrients)

 

Ingredients

  • zest and juice of 1 orange
  • 2 tbsp soy sauce
  • 2 tbsp sesame oil
  • 250g / 9oz purple sprouting broccoli, trimmed (use green broccoli as an alternative)
  • 200g / 7oz cauliflower, broken into florets
  • 1 tbsp coconut oil
  • 5cm / 2inch piece fresh ginger, peeled and shredded
  • 1 garlic clove, peeled and sliced
  • 1 red chilli, deseeded and diced
  • 400g / 14oz sirloin steak, cut into thin strips
  • 1 red pepper, deseeded and thinly sliced
  • 55g / 2oz mangetout, shredded
  • 2tbsp sesame seeds, toasted

Preparation

  1. Mix the orange zest and juice, soy sauce and sesame oil together in a bowl.
  2. Bring a large saucepan of water to the boil, add the broccoli and cauliflower and blanch for two minutes, then drain.
  3. Heat the coconut oil in a wok or large frying pan and add the ginger, garlic, chilli and steak and stir-fry until the steak is brown all over. Remove with a slotted spoon.
  4. Add the red pepper, mangetout, broccoli and cauliflower, pour in the orange juice mixture, cover and cook for 2-3 minutes.
  5. Return the steak to the wok, stir-fry for 1-2 minutes, then serve in warmed bowls, sprinkled with the toasted sesame seeds.

Enjoy!