Stir-fried beef salad with mango

    40 min

    This colourful Thai-style dish is bursting with fresh flavours and deliciously contrasting textures. The dressing is completely oil-free, so despite the beef and nuts this dish is light in calories.

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    Serves: 4 

    • 450g (1lb) lean sirloin steak
    • 3 garlic cloves, finely chopped
    • 1 tsp caster sugar
    • 2 tsp low-sodium soy sauce
    • 1½ tbsp sunflower oil
    • For the dressing
    • 2 tsp paprika
    • 2 tsp mild chilli powder
    • 1½ tbsp clear honey
    • 2.5cm (1in) piece fresh root ginger, grated
    • 4 tbsp rice vinegar
    • juice of 1 lime or 1 lemon
    • For the salad
    • ¼ medium red cabbage
    • ½ cucumber
    • ½ red pepper
    • 1 mango, peeled, stoned and cut into strips
    • 2 plums, sliced
    • 55g (2oz) watercress leaves
    • 3–4 spring onions, chopped
    • fresh mint and coriander leaves
    • 2 tbsp chopped roasted unsalted peanuts

    Prep:30min  ›  Cook:10min  ›  Ready in:40min 

    1. To make the dressing, put the paprika, chilli powder, honey, ginger and vinegar in a saucepan and slowly add 225ml (8fl oz) water, stirring. Bring to the boil, then reduce the heat and simmer for 5 minutes. Remove from the heat and stir in the lime or lemon juice. Set aside.
    2. Shred the cabbage; cut the cucumber into matchsticks; and cut the pepper into thin strips. Combine all the salad ingredients, except the peanuts, in a large shallow serving dish and toss gently together until evenly mixed. Set aside.
    3. Cut the steak into thin strips for stir-frying. Put the steak in a bowl with the garlic, sugar and soy sauce, and toss together so the strips of steak are seasoned. Heat a wok or nonstick frying pan over high heat, then add the oil. Add the beef and stir-fry until the strips are evenly browned and cooked to taste.
    4. Spoon the stir-fried beef over the salad. Drizzle the dressing over the top and sprinkle with the peanuts. Serve immediately.

    Some more ideas

    *Add cubes of fresh or canned pineapple (canned in juice rather than syrup) or kiwi fruit to the salad, to increase the fruit content.
    *Spice up the salad with very thin strips of fresh red chilli – particularly if you have a cold: scientists have suggested that eating chillies can help to alleviate nasal congestion.
    *Replace the mango with 2 nectarines, unpeeled and sliced.
    *For a vegetarian version, omit the stir-fried beef and increase the quantity of peanuts to 150g (5½oz). Peanuts are an excellent source of protein and contain much less saturated fat than meat.

    Health points

    Apart from adding its delicious spiciness to the dressing, ginger also aids digestion.

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