Stir-Fry Beef and Broccoli
(Percentage of daily recommendation)
| Calorie | 360 cal. | (17 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 164.2 μg | (274 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.8 mg | (173 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 1,111 mg | (28 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 8.1 mg | (101 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 351 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 6 g |
Preparation steps
Rinse meat under cold water, pat dry and cut into thin slices.
Prepare marinade by squeezing lime juice and combining with soy sauce. Crush chile pepper, peel ginger and grate finely. Combine both with lime juice.
Mix meat with marinade. Refrigerate, covered, for 30 minutes.
Peel and halve onions, cut into thin strips. Rinse and dry broccoli, divide into florets and cook in plenty of boiling salted water for about 8 minutes or until al dente. Drain, rinse in cold water and drain again.
Remove meat from marinade and drain. Heat 1 tablespoon of sesame oil in a pan. Sear meat on high heat for about 3 minutes and remove from pan.
Heat remaining sesame oil in a pan. Saute onions until soft on medium heat. Add meat and marinade and saute on high heat for 3 minutes. Add broccoli and heat through, stirring. Season with pepper and serve.