Stir-fries are a simple way to incorporate a variety of meat, vegetables and grains into your diet in one dish. Here, thin slices of rump steak team with fried rice and colourful red capsicum and broccoli to make a delicious combination of textures and flavours.
Use 300g thinly sliced boneless lean pork loin instead of beef. Stir-fry with the garlic and ginger plus ½ tsp chilli flakes. Remove from the pan, then add 1 large yellow capsicum, deseeded and cut into strips, 2 thinly sliced carrots and 8 thickly sliced spring onions. Stir-fry for 2 minutes, then return the meat to the pan. Add ⅔ cup (160ml) stir-fry sauce of your choice, 1 tbsp salt-reduced soy sauce and ⅓ cup (80ml) water and cook for 1 minute. Serve over boiled white rice or noodles.
Eggs are an excellent source of many nutrients, including protein and iron. * Broccoli is packed with vitamins. It is an excellent source of the anti-oxidants betacarotene and vitamin C. It also provides good amounts of the B vitamins niacin and B6 and useful amounts of folate. * Stir-frying keeps all the water-soluble vitamins and minerals from the vegetables in the dish rather than pouring them down the sink with the cooking water. It's also a very quick method of cooking, so there is minimal nutrient loss.