zoom Beef and purple sprouting broccoli stir fry

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    Beef and purple sprouting broccoli stir-fry

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    Beef and purple sprouting broccoli stir-fry


    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

    • Preparation time: 10 minutes
    • Cooking time: 15 minutes
    • Total time: 25 minutes 25 minutes

    Makes: 4

    Ingredients

    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
    225g mangetout
    2 tbsp Cooks’ Ingredients oyster sauce
    1 handful basil leaves
    2 tbsp Waitrose LOVE Life roasted cashew nuts

    Method

    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.

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