Jessica Spendlove’s Deliciously Simple Beef Stir Fry Recipe

Sydney Accredited Practicing Sports Dietitian and Performance Nutrition shares her Deliciously Simple Beef Stir Fry Recipe with The Carousel.

Serves 4
Prep 10 minutes Cook 30 minutes

Ingredients

• 500g lean beef, sliced into thin strips
• 1 cup brown rice
• 2 tsp Extra Virgin Olive Oil (EVOO)
• 2 tsp sesame oil
• Sesame oil to grease pan
• 1 long red chilli, chopped
• 1 1⁄2 tsp freshly grated ginger
• 1 bunch bok choy
• 1 zucchini, sliced
• 1 carrot, diced
• 1 capsicum, sliced
• 1 cup shitake mushroom, sliced
• 1⁄2 tsp gluten-free soy sauce
• 1⁄4 cup water

Method

1. Cook the rice in a saucepan or rice cooker, as per instructions on packet or use microwave rice pack if time poor. If cooking, rice will take approximately 30 minutes.
2. Whilst the rice is cooking, add EVOO and sesame oil to a pan. Once heated, add chilli and grated ginger and stir until fragrant.
3. Add beef strips and stir-fry for 2 minutes.
4. Reduce the pan to medium heat and add carrot, zucchini and capsicum andstir-fry for 2-3 minutes. Then add bok choy for a few more minutes until vegetables have wilted. Once all ingredients are cooked, return wok to high heat and add the rice.
5. Add soy sauce to a small dish and top up with 1⁄4 cup water.
6. Stir through soy sauce and water. Cook all ingredients for a further 5 minutesbefore serving.

Tips

• Thin beef strips don’t take very long to cook, so have all of the vegetables prepped and ready to go before cooking the beef
• With your vegetables, you can change them up to suit your preference – always try and have a few different options and colours to maximise the micronutrient diversity. The different colours reflect the different micronutrient profiles making the meal nutritious and delicious.
• If you aren’t a big fan of chilli you can omit that and add in some ginger and garlic to change up the flavour profile.
• This meal can quickly become a 15-minute dinner recipe if you swap cooking the rice for a microwave rice cup option.