A quick, fresh and flavoursome beef stir-fry served over a bowl of brown rice and quinoa.
Full StarFull StarFull StarFull StarEmpty Star4 out of 5 stars(2) Rate this recipe
Serves2
CourseMain meal
Prepare15 mins
Cook5 mins
Total time20 mins
Plusplus standing
Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.
Ingredients
200g Tenderstem broccoli
½ tsp red pepper, deseeded and cut into thin strips
50g frozen edamame beans, cooked according to pack instructions
125g lean beef sirloin
2 tsp sesame seeds
1 tsp toasted sesame oil
1 red chilli, deseeded and finely chopped
1 tbsp grated fresh root ginger
2 garlic cloves, grated
2 salad onions, sliced
1 tbsp reduced-salt soy sauce
250g pouch brown basmati rice & quinoa, heated according to pack instructions
Method
Boil a kettle, put the broccoli in a large bowl and pour over boiling water. Leave for 10 minutes, then drain and refresh under cold running water. Repeat with the pepper, but leave for 2 minutes.
Cut the beef into strips, season and roll in the sesame seeds. Heat the sesame oil in the wok then tip in the chilli, ginger, garlic and half the salad onions. Stir fry for 1 minute, then add the beef and cook for 2-3 minutes until the meat is coloured.
Halve the broccoli and add it to the wok along with the pepper and edamame. Toss together with the soy sauce and hot rice. Divide between 2 bowls and scatter with the remaining salad onions.
Nutritional
Typical values per serving when made using specific products in recipe
Energy
1,594kJ/ 379kcals
Fat
12g
Saturated Fat
2.6g
Carbohydrates
36g
Sugars
5.8g
Fibre
7.4g
Protein
28g
Salt
1.4g
Book a slot to see product availability at your nearest Waitrose & Partners store
Edamame are immature soybeans that are loaded with nutrients, including fiber, protein, magnesium, and iron. Eating edamame can benefit health in several ways, from promoting satiety to reducing heart disease risk factors.
A cup of edamame comprises 4 grams of fibre, which helps keep the stomach-related disorder and lowers cholesterol levels. Dietary fibre can also aid weight loss and support gut health. In addition, studies have reported a significant increase in satiety and a decrease in hunger with an increase in dietary fibre intake.
The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.
While there are several ways to velvet, a pound of meat needs about two teaspoons of cornstarch and two teaspoons of oil, says Leung. You may also include two to three tablespoons of water. For beef, add a 1/4-teaspoon of baking soda for tenderizing. Additional seasonings are optional and vary from recipe to recipe.
Other tenderising methods include marinating in a cornflour/cornstarch sludge then frying in oil before using in the stir fry, chemical tenderisers and egg white marinates. The baking soda method is the simplest for every day purposes and just as effective which is why it's the method I use.
If your edamame is fresh and still in their pods, either boil them in salted water or put them in a steamer and sprinkle with a little sea salt once cooked. This will normally take between 5-6 minutes, although some suggest that they should be boiled for 20 minutes. They can then be eaten either hot or cold.
Only the beans are edible, but edamame are traditionally served as an appetizer in the pod. Simply sprinkle the cooked pods with salt, serve hot, warm or chilled and squeeze the beans right from the pod into your mouth.
Edamame has a nutty, earthy flavor to it. Some people enjoy eating edamame by themselves as a snack, the same way you'd eat nuts or seeds. But if you're not keen on eating plain edamame, there are a number of other ways to add them to your diet.
Introduction: My name is Merrill Bechtelar CPA, I am a clean, agreeable, glorious, magnificent, witty, enchanting, comfortable person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
