Healthy living

Basil beef and bean stirfry

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 4

Ingredients

  • 2 cloves garlic, crushed
  • 2 teaspoons grated ginger
  • 1 tablespoon salt-reduced soy sauce
  • Freshly ground black pepper
  • 400 g beef rump, trimmed of fat, sliced thinly
  • Olive or canola oil spray
  • 200 g green beans, edges trimmed, cut into 5 cm lengths
  • 1 broccoli, cut into florets
  • 410 g can baby corn spears, drained
  • 1 tablespoon salt-reduced soy sauce, extra
  • 2 tablespoons oyster sauce
  • 1/2 cup basil leaves, roughly torn
  • 4 cups steamed rice (from 2 cups uncooked rice), to serve

Method

1. Mix garlic, ginger and soy in a small bowl; season with black pepper. 

2. Add beef, stir to coat and set aside to marinate while vegetables are prepared. 

3. Spray a non-stick wok or large frypan with oil and heat. 

4. Add half the beef and stir-fry for 2 minutes over high heat until browned. Set aside and repeat with remaining beef. 

5. Spray pan with oil, add beans and broccoli and stir-fry for 3 minutes, until tender. 

6. Add 2 tablespoons water to the pan, cover and cook until vegetables soften but remain bright green. 

7. Add in corn, beef, soy and oyster sauces and basil. Stir-fry until heated through. 

8. Serve with steamed rice.

Hint

Cover dish, refrigerate and marinate beef for as long as time permits, from 30 minutes to overnight.

Do not discard the broccoli stalk; use a peeler to remove the hard outer layer then dice the remaining vegetable and add to stir-fry.

Notes

  • For more heat, add a chopped red chilli to beef marinade.
  • Substitute lean pork, skinless chicken breasts, kangaroo steak or tofu for beef.
  • Vary vegetables to include any combination of asparagus, bean sprouts, cabbage, capsicum, carrots, cauliflower, celery, Chinese vegetables, mushrooms, onion, spinach, snow peas, water chestnuts and zucchini.

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