Stir-Fry Beef and Vegetables
Serves four
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Standard Recipe
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Modify with:
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1 1/2 cups rice
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1/2 cup oil
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Reduce to 1 tbspn oil
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1 onion, sliced in eighths
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Add extra onion
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1 clove garlic, finely chopped
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1 tspn fresh ginger, chopped
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750g beef
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Reduce to 375 - 500g
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1/2 cup chicken stock
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2 cups vegetables, chopped or sliced
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Double the veg - 4-5 cups
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1 tbspn cornflour
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Add extra chopped parsley
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2 tbspns soy sauce
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1 tbspn sherry or water
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1 cup flour (for coating)
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Omit flour
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Salt, pepper
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Salt not needed. Add extra flavour e.g. Chinese five spice
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Method:
1.Put rice on to boil.
2. Cut beef into strips. Coat in flour.
3. Fry in oil until brown. Remove from pan.
4. Add onion, garlic and ginger and sauté lightly.
5. Add hard vegetables (e.g. broccoli, carrots, celery) and cook for 3 minutes, then add soft vegetables.
6. Blend cornflour, sherry or water, soy, salt and pepper. Add to pan with beef. Cook for further minute. Serve with rice.
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Method:
2. Trim all fat from meat. No need to add flour.
3. Brush pan lightly with oil and brown meat. Use a little water or stock if meat starts to stick.
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Variations:
- Replace beef - try veal, lamb, pork, fish, seafood, chicken.
- Vary vegetables - broccoli, cauliflower, carrot, zucchini, capsicum, celery, green beans, mushrooms, bean sprouts, shallots, snow peas, spinach, bok-choy, etc.
- Add seeds and nuts - sesame or pumpkin seeds, almonds, cashews, macadamia nuts.
- Vary sauces - add cornflour to thicken if required.
- Chinese sauce - 1/2 cup vinegar, 2 tbspns honey, 2 tspns soy sauce.
- Ginger sauce - 1/2 cup red wine, 2 tbspns grated fresh ginger, 1 clove crushed garlic, 1 tbspn soy sauce.
- Satay sauce: - 1/2 cup low fat yoghurt, 3 tbspns peanut paste, 2 tbspns soy sauce.
- Sweet and sour sauce: small can unsweetened pineapple pieces undrained, 2 tbspns vinegar, 1 tbspn honey, 1 tbspn soy sauce.
- Kebabs - thread vegies and meat onto skewers and barbeque or grill for 5 minutes or until meat is cooked. Use the sauce ingredients as a marinade.
Serves four
|
Standard Recipe
|
Modify with:
|
|
1 1/2 cups rice
|
|
|
1/2 cup oil
|
Reduce to 1 tbspn oil
|
|
1 onion, sliced in eighths
|
Add extra onion
|
|
1 clove garlic, finely chopped
|
|
|
1 tspn fresh ginger, chopped
|
|
|
750g beef
|
Reduce to 375 - 500g
|
|
1/2 cup chicken stock
|
|
|
2 cups vegetables, chopped or sliced
|
Double the veg - 4-5 cups
|
|
1 tbspn cornflour
|
Add extra chopped parsley
|
|
2 tbspns soy sauce
|
|
|
1 tbspn sherry or water
|
|
|
1 cup flour (for coating)
|
Omit flour
|
|
Salt, pepper
|
Salt not needed. Add extra flavour e.g. Chinese five spice
|
|
Method:
1.Put rice on to boil.
2. Cut beef into strips. Coat in flour.
3. Fry in oil until brown. Remove from pan.
4. Add onion, garlic and ginger and sauté lightly.
5. Add hard vegetables (e.g. broccoli, carrots, celery) and cook for 3 minutes, then add soft vegetables.
6. Blend cornflour, sherry or water, soy, salt and pepper. Add to pan with beef. Cook for further minute. Serve with rice.
|
Method:
2. Trim all fat from meat. No need to add flour.
3. Brush pan lightly with oil and brown meat. Use a little water or stock if meat starts to stick.
|
Variations:
- Replace beef - try veal, lamb, pork, fish, seafood, chicken.
- Vary vegetables - broccoli, cauliflower, carrot, zucchini, capsicum, celery, green beans, mushrooms, bean sprouts, shallots, snow peas, spinach, bok-choy, etc.
- Add seeds and nuts - sesame or pumpkin seeds, almonds, cashews, macadamia nuts.
- Vary sauces - add cornflour to thicken if required.
- Chinese sauce - 1/2 cup vinegar, 2 tbspns honey, 2 tspns soy sauce.
- Ginger sauce - 1/2 cup red wine, 2 tbspns grated fresh ginger, 1 clove crushed garlic, 1 tbspn soy sauce.
- Satay sauce: - 1/2 cup low fat yoghurt, 3 tbspns peanut paste, 2 tbspns soy sauce.
- Sweet and sour sauce: small can unsweetened pineapple pieces undrained, 2 tbspns vinegar, 1 tbspn honey, 1 tbspn soy sauce.
- Kebabs - thread vegies and meat onto skewers and barbeque or grill for 5 minutes or until meat is cooked. Use the sauce ingredients as a marinade.