Healthy Beef and Broccoli Stir Fry

with Quinoa

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low-carb
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low-carb
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Instructions

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1 Cook quinoa

Remove the beef strips from the fridge 20 min prior to cooking. Add the quinoa to a bowl and cover with warm water, then drain in a fine colander. Bring measured water to a boil over medium heat. Once boiling, add the quinoa and salt. Cover and simmer for 15 min until the liquid is fully absorbed and the quinoa is cooked.

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2 Prep vegetables

Meanwhile, separate the broccoli into florets. Clean the mushrooms with kitchen paper (don't wash). Chop the mushrooms. Peel and mince the garlic. Peel and grate the ginger. Slice the spring onion.

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3 Fry beef

Pat the beef strips dry with a kitchen paper. Heat a large pan with drizzle of vegetable oil over a high heat. Once hot, add the beef strips (in batches - don't overcrowd the pan) and fry for 3 min or until well browned and starting to crisp. Transfer the beef strips to a plate and return the pan to medium heat.

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4 Fry vegetables

Once hot, add a drizzle of oil and the mushrooms. Fry for 5 min or until crispy. Add the broccoli and stir-fry for 3 min further.

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5 Serve

Add the garlic, ginger, soy sauce, water, crumbled chicken stock cube, chilli flakes (spicy!) and black pepper. Cook for 3 min, ensuring the stock cube has fully dissolved. Add the fried beef, cooked quinoa and chopped spring onion. Cook for 1 final min. 

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6 Serve

Slice the red chilli (spicy!). Divide the stir fry among plates and garnish with the chilli (spicy!).

Tips for fussy eaters

Serve with rice instead of quinoa!

Pro tip

Remove the meat from the fridge 20-30 minutes before cooking. Pat dry with kitchen paper. Use a large pan and heat it well in order for the beef to crisp up.

Smart carbs, low calories - yet delicious!

Cooking Time: 30 min

Cals 486 · Prot 60 · Carbs 53 · Fat 8

Ingredients

Number of people

Quinoa

White quinoa 100 Grams
Water 250 ML
Salt 0.5 Tsp

For stir fry

Beef strips 350 Grams
Broccoli 300 Grams
Mushroom 250 Grams
Garlic cloves 3 Pieces
Ginger 30 Grams
Olive oil 2 Tbsp
Soy sauce 10 ML
Water 100 ML
Chicken stock cube 0.5 Pieces
Chilli flakes 2 Grams
Black pepper 0.5 Tsp
Spring onion 50 Grams
Red chilli large 1 Piece

Smart carbs, low calories - yet delicious!

Cooking Time: 30 min

Cals 486 · Prot 60 · Carbs 53 · Fat 8

Instructions

photo

1 Cook quinoa

Remove the beef strips from the fridge 20 min prior to cooking. Add the quinoa to a bowl and cover with warm water, then drain in a fine colander. Bring measured water to a boil over medium heat. Once boiling, add the quinoa and salt. Cover and simmer for 15 min until the liquid is fully absorbed and the quinoa is cooked.

photo

2 Prep vegetables

Meanwhile, separate the broccoli into florets. Clean the mushrooms with kitchen paper (don't wash). Chop the mushrooms. Peel and mince the garlic. Peel and grate the ginger. Slice the spring onion.

photo

3 Fry beef

Pat the beef strips dry with a kitchen paper. Heat a large pan with drizzle of vegetable oil over a high heat. Once hot, add the beef strips (in batches - don't overcrowd the pan) and fry for 3 min or until well browned and starting to crisp. Transfer the beef strips to a plate and return the pan to medium heat.

photo

4 Fry vegetables

Once hot, add a drizzle of oil and the mushrooms. Fry for 5 min or until crispy. Add the broccoli and stir-fry for 3 min further.

photo

5 Serve

Add the garlic, ginger, soy sauce, water, crumbled chicken stock cube, chilli flakes (spicy!) and black pepper. Cook for 3 min, ensuring the stock cube has fully dissolved. Add the fried beef, cooked quinoa and chopped spring onion. Cook for 1 final min. 

photo

6 Serve

Slice the red chilli (spicy!). Divide the stir fry among plates and garnish with the chilli (spicy!).

Tips for fussy eaters

Serve with rice instead of quinoa!

Pro tip

Remove the meat from the fridge 20-30 minutes before cooking. Pat dry with kitchen paper. Use a large pan and heat it well in order for the beef to crisp up.

Ingredients

Number of people

Quinoa

White quinoa 100 Grams
Water 250 ML
Salt 0.5 Tsp

For stir fry

Beef strips 350 Grams
Broccoli 300 Grams
Mushroom 250 Grams
Garlic cloves 3 Pieces
Ginger 30 Grams
Olive oil 2 Tbsp
Soy sauce 10 ML
Water 100 ML
Chicken stock cube 0.5 Pieces
Chilli flakes 2 Grams
Black pepper 0.5 Tsp
Spring onion 50 Grams
Red chilli large 1 Piece
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