Super Food Ideas - - WEEK 2 -


¼ cup soy sauce 1 ta­ble­spoon mirin sea­son­ing 2cm piece fresh gin­ger, peeled, finely grated ½ tea­spoon sesame oil ½ tea­spoon cracked black pep­per 450g thick beef rump steak, trimmed, thinly sliced 270g packet dried udon noo­dles 2 ta­ble­spoons veg­etable oil 1 bunch as­para­gus, trimmed, halved length­ways 1 cup frozen edamame, thawed, peeled 2 green onions, thinly sliced

1 Com­bine soy sauce, mirin, gin­ger, sesame oil and pep­per in a jug. Place beef in a large glass or ce­ramic bowl. Add half the soy mix­ture. Toss to coat. Cover. Re­frig­er­ate for 15 min­utes. Re­serve re­main­ing mari­nade. 2 Mean­while, cook noo­dles fol­low­ing packet direc­tions. Drain. Trans­fer noo­dles to a bowl. Cover to keep warm. 3 Heat a wok over high heat. Add 2 tea­spoons veg­etable oil. Swirl to coat. Add half the beef. Stir-fry for 2 to 3 min­utes or un­til browned. Trans­fer to a bowl. Re­peat with 2 tea­spoons of re­main­ing oil and re­main­ing beef. Re­move wok from heat. Wipe clean. 4 Re­turn wok to heat. Add re­main­ing veg­etable oil. Swirl to coat. Add as­para­gus. Stir-fry for 3 min­utes or un­til bright green and just ten­der. Add edamame with beef and any juices. Add re­served mari­nade. Stir-fry for 2 min­utes or un­til heated through. Add noo­dles. Stir-fry for 2 min­utes or un­til heated through. Serve stir-fry sprin­kled with onion. NU­TRI­TION: (per serve) 1518kj; 15g fat; 2.7g sat fat; 31.5g pro­tein; 23.4g carbs; 3.7g fi­bre; 70mg chol; 2493mg sodium.

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