About this recipe: 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 egg-fried rice and colourful red pepper and broccoli to make a delicious combination of textures and flavours.
Use 300 g (10 1/2 oz) thinly sliced boneless lean pork loin instead of beef. Stir-fry with the garlic and ginger plus 1/2 tsp crushed dried chillies. Remove from the pan, then add 1 large yellow pepper, seeded 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 1 bottle yellow bean sauce, about 160 g, 1 tbsp light soy sauce and 4 tbsp water and cook for 1 minute. Serve over 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 antioxidants beta-carotene 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.
A, B1, B6, B12, C, E, folate, niacin, zinc * B2, iron, selenium * calcium