Stir-Fried Beef
The Asian beef shines in the ES-Food-Check with good values: Its ingredients cover the daily requirement of vitamin B12, niacin, vitamin C and the trace element zinc to 90 percent. The vitamins are indispensable for physical well-being, the many spices get the metabolism going.
If you cannot get water chestnuts, you can replace these Asian vegetables with red or yellow peppers. Both look good with the green peppers and also provide vitamin C.
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 26 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 1,043 mg | (26 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 7.2 mg | (90 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 250 grams lean Beef (such as rump roast)
- 2 Tbsps soy sauce
- 1 tsp Sambal oelek
- 1 tsp sesame oil
- 1 yellow onion (about 300 grams)
- 1 green Bell pepper (about 200 grams)
- 1 pc fresh ginger (about 20 grams)
- 2 garlic cloves
- 75 grams Mung bean sprouts
- 170 grams Water chestnut (canned)
- 1 Tbsp vegetable oil
- 2 Tbsps Oyster sauce
- 75 milliliters Vegetable broth
- salt
- peppers
Preparation steps
Cut beef into thin strips and mix together with soy sauce, sambal oelek and sesame oil in a bowl. Set aside.
Peel onion and cut into 1 cm (approximately 1/2-inch) cubes.
Rinse bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into thin strips.
Peel ginger root and cut into fine strips. Peel and finely chop garlic.
Rinse mung bean sprouts and drain well. Drain water chestnuts.
Heat the oil in a wok (or a heavy pan) over high heat. Add beef and stir-fry until browned, then remove from wok.
Add onion and bell pepper and stir-fry until crisp-tender, about 3 minutes. Add ginger and garlic and cook until fragrant, about 1 minute.
Add water chestnuts, oyster sauce and broth. Bring to a boil and cook, stirring, until sauce coats vegetables, about 2 minutes.
Return meat to pan and add mung bean sprouts. Bring to a boil, stirring, and cook until beef is warmed through, about 30 seconds. Season with salt and pepper. Serve immediately, along with brown rice, if desired.