The meat and vegetables in this recipe are only fried for a short time, so the heat-sensitive vitamins are well preserved. This wonderfully aromatic dish can lower an elevated cholesterol level, have a positive effect on blood fats, and promotes blood formation.
If you would like a side dish with your Stir-Fry, serve it with rice, preferably whole grain. The additional complex carbohydrates will keep you full for a long time. Adding green coriander on the top is a great finishing touch.
(Percentage of daily recommendation)
|Calorie||418 kcal||(20 %)|
|Protein||42 g||(43 %)|
|Fat||16 g||(14 %)|
|Carbohydrates||23 g||(15 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||1 mg||(125 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||6.6 mg||(55 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||14.1 mg||(118 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||63 μg||(21 %)|
|Pantothenic acid||1.4 mg||(23 %)|
|Biotin||14.1 μg||(31 %)|
|Vitamin B₁₂||4.5 μg||(150 %)|
|Vitamin C||113 mg||(119 %)|
|Potassium||973 mg||(24 %)|
|Calcium||86 mg||(9 %)|
|Magnesium||105 mg||(35 %)|
|Iron||6.9 mg||(46 %)|
|Iodine||15 μg||(8 %)|
|Zinc||8.4 mg||(105 %)|
|Saturated fatty acids||3.1 g|
|Uric acid||303 mg|
Rinse orange in hot water and wipe dry. With a peeler, remove zest in strips.
Slice orange zest thinly. Blanch in a small pot of boiling water for 1 minutes, then drain. Squeeze juice from orange.
Halve mini corn cobs lengthwise. Rinse bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into approximately 3/4-inch pieces.
Peel carrot and cut into thin strips. Rinse sugar snap peas, drain and remove any strings.
Pat meat dry and cut into thin strips.
Peel ginger root and cut into very thin matchsticks. Peel garlic and slice thinly.
Halve chile peppers lengthwise, leaving stem ends intact, then remove seeds. Rinse chiles and pat dry.
Heat oil in a wok over high heat. Stir-fry beef until browned, about 2 minutes. Remove from wok and lightly season with pepper.
Add corn, bell pepper and carrots to wok and stir-fry until crisp-tender, about 1 minute.
Add snow peas and stir-fry until bright green, about 30 seconds.
Push the vegetables to the edge of the wok. Add garlic and ginger to the middle and stir-fry until fragrant.
Add orange zest and juice (if using a large orange, add only half of the zest and juice.) Add chiles and hoisin sauce, bring to a boil and cook, stirring, until vegetables are coated, about 2 minutes.
Return beef to wok and toss to combine. Cook until beef is warmed through, about 1 minute. Season with salt and serve immediately.