Stir-fry­ing

For­get about Chi­nese take­away, you can stay home and eat health­ier (and cheaper) fake­away with our guide to stir-fry­ing. Get ready to wok!

Diabetic Living - - HOW TO -

SWEET AND SPICY STIR-FRY

PREP TIME: 15 MINS COOK TIME: 10 MINS SERVES 4 (AS A MAIN)

250g beef sir­loin or rump steak 3 Tbsp hoisin sauce

2 Tbsp rice wine vine­gar

1 tsp minced or finely chopped

red chilli

1 Tbsp canola oil

2 tsp finely chopped ginger

200g broc­coli, cut into small flo­rets 1 red or yel­low capsicum,

cut into strips 1 cup shelled edamame

(see Cook’s Tips, op­po­site) 140g (2/3 cup) SunRice Low GI Brown Rice, cooked fol­low­ing packet di­rec­tions

Chopped basil, co­rian­der or

pars­ley (op­tional)

1 If de­sired, par­tially freeze beef for eas­ier slic­ing. Trim fat from meat. Thinly slice across the grain into bite-size strips. Com­bine hoisin sauce, vine­gar, and minced chill­ies in small bowl. 2 Heat half the oil in a large wok over medium-high heat. Add ginger and cook, stir­ring, for 15 sec­onds. Add broc­coli and capsicum. Stir-fry for 2-3 min­utes or un­til ve­g­ies are ten­der crisp. Re­move ve­g­ies from wok.

3 Add the re­main­ing oil to the wok and heat over high heat. Add the beef and edamame. Stir-fry for 2 min­utes or un­til beef is just cooked. Re­turn the veg­eta­bles to the wok and toss com­bine.

4 Add the sauce to the wok and toss to com­bine and heat through. If de­sired, toss the rice with the basil or herbs. Serve the beef stir-fry with the rice.

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