Beef and Black Bean Stir-fry

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Beef and Black Bean Stir-fry
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
298
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie298 kcal(14 %)
Protein26.92 g(27 %)
Fat16.57 g(14 %)
Carbohydrates16.23 g(11 %)
Sugar added0 g(0 %)
Roughage5.89 g(20 %)
Vitamin A1,889.55 mg(236,194 %)
Vitamin D0.06 μg(0 %)
Vitamin E0.42 mg(4 %)
Vitamin B₁0.26 mg(26 %)
Vitamin B₂0.62 mg(56 %)
Niacin10.22 mg(85 %)
Vitamin B₆1.27 mg(91 %)
Folate310.43 μg(103 %)
Pantothenic acid0.61 mg(10 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C218.08 mg(230 %)
Potassium1,508.12 mg(38 %)
Calcium470.63 mg(47 %)
Magnesium112.82 mg(38 %)
Iron6.24 mg(42 %)
Iodine0 μg(0 %)
Zinc8.17 mg(102 %)
Saturated fatty acids3.34 g
Cholesterol52.89 mg

Ingredients

for
4
Ingredients
3 tablespoons toasted sesame oil (to taste)
8 shallots (quartered)
0.333 cup fresh ginger (peeled and thinly sliced)
2 cloves garlic (finely sliced)
1 head Broccoli (cut into small florets)
2 heads Bok Choy (sliced into 4 lengthways)
2 cups rump Steak (thinly sliced, threaded onto skewers)
cup Black Bean Stir-Fry Sauce
How healthy are the main ingredients?
gingergarlicshallotBroccoliBok Choy
Preparation

Kitchen utensils

1 Measuring cups, 1 Tablespoon, 1 Mixing bowl, 1 Hand mixer, 1 Bowl, 1 Sieve, 1 Wooden spoon, 1 Kitchen scale

Preparation steps

1.
Heat 2 tablespoons of sesame oil in a large wok. Add the shallots, ginger and garlic and stir-fry over a medium heat for 2 minutes or until just beginning to colour.
2.
Add the broccoli and pak-choi and stir-fry for 2-3 minutes until they are wilted, but still crunchy. Divide between four plates or bowls and keep warm.
3.
Heat the remaining oil in the wok. Add the steak pieces and stir-fry over a high heat for 2 minutes or until the meat is well browned and cooked to your liking. Reduce the heat.
4.
Pour the black bean sauce over the top and add 5 tablespoons of cold water. Toss together for 1 minute until the beef is well coated and the sauce is hot. Spoon over the vegetables and serve immediately.