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.
2 tbsp sunflower oil
300g lean rump steak, trimmed of all excess fat and cut across the grain into thin slices
1 garlic clove, thinly sliced
2.5cm piece fresh ginger, cut into fine shreds
2 red onions, cut into wedges
1 large red capsicum, deseeded and sliced
200g small broccoli florets
2 tbsp oyster sauce
fresh coriander leaves to garnish
1 cup (185g) long-grain rice
1 tbsp sunflower oil
4 spring onions, sliced on the diagonal
⅔ cup (100g) frozen peas
2 medium eggs, beaten
1 tbsp salt-reduced soy sauce
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To make the fried rice, first cook the rice in a saucepan of boiling water for 10–12 minutes, or according to the packet instructions, until tender. Drain well if necessary, return to the pan, cover and keep hot until needed.
Heat a wok or heavy-based frying pan until hot, add 1 tbsp of the oil and swirl to coat the wok. Add the beef, garlic and ginger and stir-fry for 2 minutes or until the beef is browned all over. Remove from the wok with a slotted spoon and set aside.
Heat the remaining oil in the wok until hot, then add the red onions, red capsicum and broccoli florets. Stir-fry for 2 minutes or until the onions begin to colour. Return the beef and its juices to the wok, then add the water and oyster sauce and simmer for 1 minute.
At the same time as you are cooking the beef and vegetables, heat the oil for the fried rice in another wok or frying pan and add the spring onions and peas. Stir-fry for 1 minute, then pour in the eggs and soy sauce and continue stirring until the eggs begin to scramble. Add the rice and stir well to mix, then leave to cook gently for 1 minute without stirring.
Spoon the rice into bowls, top with the beef mixture and garnish with coriander leaves. Serve immediately.
Some more ideas…
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.