A quick, fresh and flavoursome beef stir-fry served over a bowl of brown rice and quinoa.
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Serves2
CourseMain meal
Prepare15 mins
Cook5 mins
Total time20 mins
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Ingredients
200g Tenderstem broccoli
½ tsp red pepper, deseeded and cut into thin strips
50g frozen edamame beans, cooked according to pack instructions
125g lean beef sirloin
2 tsp sesame seeds
1 tsp toasted sesame oil
1 red chilli, deseeded and finely chopped
1 tbsp grated fresh root ginger
2 garlic cloves, grated
2 salad onions, sliced
1 tbsp reduced-salt soy sauce
250g pouch brown basmati rice & quinoa, heated according to pack instructions
Method
Boil a kettle, put the broccoli in a large bowl and pour over boiling water. Leave for 10 minutes, then drain and refresh under cold running water. Repeat with the pepper, but leave for 2 minutes.
Cut the beef into strips, season and roll in the sesame seeds. Heat the sesame oil in the wok then tip in the chilli, ginger, garlic and half the salad onions. Stir fry for 1 minute, then add the beef and cook for 2-3 minutes until the meat is coloured.
Halve the broccoli and add it to the wok along with the pepper and edamame. Toss together with the soy sauce and hot rice. Divide between 2 bowls and scatter with the remaining salad onions.
Nutritional
Typical values per serving when made using specific products in recipe
Energy
1,594kJ/ 379kcals
Fat
12g
Saturated Fat
2.6g
Carbohydrates
36g
Sugars
5.8g
Fibre
7.4g
Protein
28g
Salt
1.4g
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It's also nice and thick, so you don't have to add a ton of cornstarch to thicken your sauce in the pan. Add a little sherry, soy sauce, sesame oil, beef broth, sugar, cornstarch, and ground black pepper & you've got a lip-smackingly perfect stir fry sauce.
However, if you are allergic to beans in general and to other soy-based products including soy sauce, tofu etc. avoid consuming edamame. Like in the case of all food items, exercise moderation. Excessive intake of edamame can cause constipation, stomach pain and diarrhea.
Soybeans and edamame are rich in isoflavones, a type of phytoestrogen. Soy isoflavones may affect blood estrogen levels in your body, although more research is needed.
The sauce is a combination of beef stock, light and dark soy sauce, Chinese rice wine (you can swap for sherry if you haven't got rice wine), sesame oil, sugar, white pepper and black pepper.
Although it won't produce the same glossy shine as cornstarch, it'll get the job done in a pinch. All-purpose flour contains about half the thickening power of cornstarch, so for every tablespoon of cornstarch required, you'll need to substitute two tablespoons of all-purpose flour.
The most common way to prepare edamame is to boil them in a full pot of salted water. Prepared this way, edamame are enjoyed as snack at home or at izakaya, where edamame are served with beer or sake.
Sushi restaurants often serve edamame as an appetizer—it comes steamed in the shell topped with salt. To make it yourself, find fresh or, more readily available, frozen edamame in the shell and steam or boil until the pods are bright green and warmed through.
If your edamame is fresh and still in their pods, either boil them in salted water or put them in a steamer and sprinkle with a little sea salt once cooked. This will normally take between 5-6 minutes, although some suggest that they should be boiled for 20 minutes. They can then be eaten either hot or cold.
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