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Beef and purple sprouting broccoli stir-fry
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Purple sprouting broccoli is packed with vitamin C and folate, and gives you one of your five-a-day, plus it’s a source of calcium and fi bre. It’s ideal for stir-frying the stems take longer than the florets, so slice them first and cook quickly, to preserve more of its valuable nutrients.
• Low in fat • rich in vitamin C
1 Vegetable oil spray
2 x 200g Waitrose British beef fi llet steak strips
2 red chillies, deseeded and thinly sliced
4 garlic cloves, thinly sliced
400g purple sprouting broccoli or tenderstem broccoli, stems thinly sliced
2 tbsp Cooks’ Ingredients oyster sauce
1 handful basil leaves
2 tbsp Waitrose LOVE Life roasted cashew nuts
1. Spray a wok or large, non-stick frying pan with vegetable oil and heat for a minute or so. Add the beef, chilli and garlic and stir-fry over a high heat for 4-5 minutes until nicely coloured. Tip onto a plate.
2. Allow the wok or pan to get very hot again, then stir-fry the broccoli and mangetout for 4-5 minutes. Return the beef mixture and any juices to the wok along with the oyster sauce and basil leaves.
3. Stir-fry for a minute or so until piping hot, then spoon into bowls. Scatter the stir-fry with the roasted cashews and serve with steamed jasmine rice.
Typical values per serving:
This recipe was first published in January 2012.