BEEF & BROCCOLI STIR-FRY

Quick, Lean, Low GI

A quick dinner that still hits your protein target, without any of the effort. Lean beef strips seared fast with broccoli, garlic and ginger in a light tamari sauce, ready in 15 minutes. 34g of protein per serving and low glycaemic.

Suitable for Dairy Free Diet, Gluten Free Diet, High Protein Diet, Low Carbohydrate Diet, Low Glycaemic Diet

Serves: 2 |

Cook Time: 15 minutes

Ingredients

220g lean beef sirloin or rump steak, thinly sliced
300g broccoli florets
3 garlic cloves, minced
1 tablespoon fresh ginger, grated
2 spring onions, sliced
2 tablespoons gluten-free tamari
1 tablespoon sesame oil
1 tablespoon olive oil
1 teaspoon sesame seeds (optional, to serve)
Salt and black pepper

Directions

CONVENTIONAL METHOD

Heat olive oil in a large pan or wok over high heat.
Add beef strips in a single layer and sear for 1-2 minutes per side until browned but still pink in the middle. Remove and set aside.
Add broccoli to the pan with a splash of water. Cook for 3-4 minutes until just tender but still crisp.
Add garlic and ginger, cook for 1 minute until fragrant.
Return beef to the pan. Add tamari and sesame oil, toss everything together for 1-2 minutes until the beef is cooked through and coated.
Scatter spring onions and sesame seeds over the top. Serve immediately.

THERMOMIX METHOD

Add garlic and ginger to Thermomix bowl. Chop 3 sec/speed 5.
Add olive oil. Sauté 2 min/120°C/speed 1.
Add broccoli florets. Cook 4 min/100°C/reverse/speed 1.
Add beef strips, tamari, and sesame oil. Cook 4 min/100°C/reverse/speed 1 until the beef is cooked through.
Scatter spring onions and sesame seeds over the top. Serve immediately. (Thermomix cannot replicate a hard sear so the beef will be softer in texture than the conventional method.)