How to make the perfect beef stir-fry

Fast and furious, stir-frying is one of the best ways to cook meat, but you have to be ready for the pace. Here's a simple way to make a delicious and healthy beef stir-fry.

• 45 ml (3 tbsp) low-sodium soy sauce
• 10 ml (2 tsp) dark brown sugar
• 500 g (1 lb) beef round steak, cut across the grain into strips 3 mm (1⁄8 in) thick
• 1 small head broccoli, cut into florets 10 cm (4 in) long
• 30 ml (2 tbsp) vegetable oil
• 500 ml (2 c) sliced shiitake mushroom caps
• 1 medium red pepper, seeded and thinly sliced
• 150 g (5 oz) snow peas, stems and strings removed
• 4 scallions, finely sliced diagonally
• 15 ml (1 tbsp) crushed garlic
• 15 ml (1 tbsp) peeled, finely chopped fresh ginger
• Pinch of chili flakes
• 75 ml (1⁄3 c) low-sodium chicken stock
• 15 ml (1 tbsp) balsamic vinegar
• 10 ml (2 tsp) cornstarch

Preparation time: 20 minutes. Marinating time: 20 minutes. Cooking time: 13 minutes. Serves 4.

1. Mix 15 millilitres (one tablespoon) soy sauce and all the brown sugar in a medium bowl. Add beef and toss to coat. Marinate at room temperature for 20 minutes.
2. Steam broccoli until crisp-tender, or three to four minutes. Cool under cold running water and drain.
3. Heat oil in a large non-stick frying pan over a high heat. Add meat. Stir-fry just until pink, two minutes. Remove from pan.
4. Add mushrooms, pepper, snow peas, scallions, garlic, ginger and chili flakes to pan. Stir-fry until snow peas are crisp-tender, or three to four minutes.
5. Combine the stock, remaining soy sauce, vinegar and cornstarch in a small bowl until smooth. Add to pan. Bring to a boil. Mixture will be thick.
6. Add broccoli. Cook just until heated through, or about two minutes.
7. Drain beef and add to pan. Heat through for about 30 seconds. Serve immediately.

Per serving:

• 301 Calories
• 30 g Protein
• 12 g Fat (including 2 g Saturated Fat)
• 66 mg Cholesterol
• 21 g Carbohydrates
• 4 g Fibre
• 838 mg Sodium

• A beef stir-fry is an adaptable dish that is easily varied to make use of seasonal vegetables and a range of seasonings.
• Try a combination of sugar snap peas, asparagus spears and radishes with onions and lemon zest.
• Go for a mix of red, yellow and green peppers with fresh basil and garlic.
• Green or lima beans, baby corn and zucchini with scallions and dill taste good, too.

Once you have the basics down, stir-fries are an easy and fast way to cook up a healthy meal your whole family could love.