Lighter stir-fried beef with broccoli and sweetcorn
- Prepare
- less than 30 mins
- Cook
- less than 10 mins
- Serve
- Serves 1
Lean beef is rich in protein and a good source of iron. It's also delicious in a stir-fry with broccoli and sweetcorn.
Each serving provides 310 kcal, 30g protein, 28g carbohydrate (of which 2.5g sugars), 7.5g fat (of which 3g saturates), 5.5g fibre and 1.9g salt.
By Fiona Hunter
Ingredients
- 100g/3½oz lean beef, cut into strips
- 1 tsp sesame oil
- 1 garlic clove, finely chopped
- 20g/¾oz fresh root ginger, peeled and finely chopped
- ½ red chilli, seeds removed, finely chopped
- 80g/3oz tenderstem broccoli, roughly chopped
- 40g/1½oz baby corn, roughly chopped
- 150ml/5fl oz beef stock
- 30g/1oz dried egg noodles
- 2 tsp soy sauce
- 1 spring onion, thinly sliced, to garnish
Method
Mix the beef, oil, garlic, ginger and chilli together and leave to marinate in a shallow dish for 15 minutes.
Heat a wok or frying pan, add the beef and stir fry for 3–4 minutes.
Add the broccoli, sweetcorn and stock and cook for 5 minutes, adding a little more stock if necessary.
Place the noodles in a saucepan of water, bring to the boil and then reduce the heat. Cook for 3 minutes, or until just cooked. Drain well.
Add the noodles to the beef and vegetables, stir in the soy sauce and garnish with the spring onion. Serve.
Recipe tips
For a 400 kcal dish, increase the quantity of beef to 140g/5oz and noodles to 40g/1½oz.
