Great for lunch or dinner, this nutrition-packed beef stir-fry with brown rice recipe is one that deserves to go in your recipe scrapbook or files saved on your computer.
The beef strips are your flavourful protein source, whilst the brown rice is chock-full of vitamins and minerals plus fibre. The bok choy, zucchini, carrot, capsicum and shiitake mushroom further enrich the nutritional profile of this tasty dish whilst also adding more fibre and colour.
For optimum nutrition and flavour, use grass-fed or free-range beef from your local butcher. You can even switch things up in the vegetable department by using your favourite vegetable. Just remember to take note of the cooking time for each vegetable so you don’t end up with soft, soggy veggies. Instead, you’ll want them slightly firm with a tiny crunch of freshness.
Also, if you’re not a great fan of chilli, you can substitute it with minced garlic or chopped onions that’ll definitely transform the flavour profile of this dish.
And since the thin beef strips don’t take much time to cook and you can have all the vegetables prepped right away and ready for cooking, you can cook this meal in a couple of minutes.
This means it’s a real timesaver, making it an ideal meal for those days when all you want is a tasty meat and veggie dish minus the extra time and effort.
Try Dietician Jess Spendlove’s simple and tasty twist on this healthy classic.
Ingredients
- 500 gram Lean beef (sliced into thin strips)
- 1 cup Brown rice
- 2 teaspoon Olive oil (extra Virgin (EVOO))
- 2 teaspoon Sesame oil
- Sesame oil (to grease pan)
- 1 long Red chilli (chopped)
- 1 1⁄2 teaspoon Freshly grated ginger
- 1 bunch Bok choy
- 1 Zucchini (sliced)
- 1 Carrot (diced)
- 1 Capsicum (sliced)
- 1 cup Shitake mushroom (sliced)
- 1⁄2 teaspoon Soy sauce (gluten free)
Instructions
- Cook the rice in a saucepan or rice cooker, as per instructions on packet or use microwave rice pack if time poor. If cooking, rice will take approximately 30 minutes.
- Whilst the rice is cooking, add EVOO and sesame oil to a pan. Once heated, add chilli and grated ginger and stir until fragrant. Add beef strips and stir-fry for 2 minutes.
- Reduce the pan to medium heat and add carrot, zucchini and capsicum and stir-fry for 2-3 minutes. Then add bok choy for a few more minutes until vegetables have wilted. Once all ingredients are cooked, return wok to high heat and add the rice.
- Add soy sauce to a small dish and top up with 1⁄4 cup water. Stir through soy sauce and water. Cook all ingredients for a further 5 minutes before serving.
Notes
- Thin beef strips don’t take very long to cook, so have all of the vegetables prepped and ready to go before cooking the beef
- With your vegetables, you can change them up to suit your preference – always try and have a few different options and colours to maximise the micronutrient diversity. The different colours reflect the different micronutrient profiles making the meal nutritious and delicious.
- If you aren’t a big fan of chilli you can omit that and add in some ginger and garlic to change up the flavour profile.
- This meal can quickly become a 15-minute dinner recipe if you swap cooking the rice for a microwave rice cup option.
Shop for Meat at Your Local Grass-Fed Butcher
With beef as the star of this nutritious and delicious stir-fry, it’s crucial to get the best kind of beef from your local grass-fed butcher.
At the Church Street Butcher in Brighton, you’ll find only sustainable, free-range local produce.
So, whether you need beef, chicken, pork, lamb, sausages, burgers and specialty items, you can drop by and shop for the freshest ingredients at our store.
If you live in Brighton and the surrounding Bayside suburbs, you can also get your orders delivered for free (for orders above $80) straight to your doorstep.
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