<div class="page" title="Page 2"> <div class="layoutArea"> <div class="column"> Sydney Accredited Practicing Sports Dietitian and Performance Nutrition shares her Deliciously Simple Beef Stir Fry Recipe with The Carousel. <p style="text-align: center;"><strong>Serves 4</strong> <strong>Prep 10 minutes Cook 30 minutes</strong></p> <strong>Ingredients</strong> <ul> <li>500g lean beef, sliced into thin strips</li> <li>1 cup brown rice</li> <li>2 tsp Extra Virgin Olive Oil (EVOO)</li> <li>2 tsp sesame oil</li> <li>Sesame oil to grease pan</li> <li>1 long red chilli, chopped</li> <li>1 1⁄2 tsp freshly grated ginger</li> <li>1 bunch bok choy</li> <li>1 zucchini, sliced</li> <li>1 carrot, diced</li> <li>1 capsicum, sliced</li> <li>1 cup shitake mushroom, sliced</li> <li>1⁄2 tsp gluten-free soy sauce</li> <li>1⁄4 cup water</li> </ul> <strong>Method</strong> <ol> <li>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.</li> <li>Whilst the rice is cooking, add EVOO and sesame oil to a pan. Once heated, add chilli and grated ginger and stir until fragrant.</li> <li>Add beef strips and stir-fry for 2 minutes.</li> <li>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.</li> <li>Add soy sauce to a small dish and top up with 1⁄4 cup water.</li> <li>Stir through soy sauce and water. Cook all ingredients for a further 5 minutesbefore serving.</li> </ol> <strong>Tips</strong> [caption id="attachment_125315" align="aligncenter" width="200"]<img class="size-medium wp-image-125315" src="https://womenlove.health/wp-content/uploads/2021/06/Jess6-min-200x300.jpg" alt="Jessica Spendlove" width="200" height="300" /> <a href="https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.jessicaspendlove.com%2Fhome-page&psig=AOvVaw2x2giU7mVWEdrceBDMvAdh&ust=1624984515513000&source=images&cd=vfe&ved=0CAsQjhxqFwoTCLjQ0ZjhuvECFQAAAAAdAAAAABAI">Jessica Spendlove</a>[/caption] <ul> <li>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</li> <li>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.</li> <li>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.</li> <li>This meal can quickly become a 15-minute dinner recipe if you swap cooking the rice for a microwave rice cup option.</li> </ul> </div> </div> </div>
