Beef stir-fry with broccoli and carrots

Ingredients
  • 100 g Beef tenderloin 3-1/2 oz
  • 1 ml Low sodium beef stock powder ¼ tsp
  • 2.5 ml Ground black pepper ½ tsp
  • 22.5 ml Canola oil 1 ½ Tbsp
  • 1 medium bulb Shallot
  • 400 ml Broccoli 1 ½ cups
  • 1 Carrot, large
  • 7.5 ml Fish sauce 1 ½ tsp
  • 2.5 ml Low sodium beef stock powder ½ tsp
  • 190 ml Brown rice, cooked 3/4 cup
Ingredients
  • 100 g Beef tenderloin 3-1/2 oz
  • 1 ml Low sodium beef stock powder ¼ tsp
  • 2.5 ml Ground black pepper ½ tsp
  • 22.5 ml Canola oil 1 ½ Tbsp
  • 1 medium bulb Shallot
  • 400 ml Broccoli 1 ½ cups
  • 1 Carrot, large
  • 7.5 ml Fish sauce 1 ½ tsp
  • 2.5 ml Low sodium beef stock powder ½ tsp
  • 190 ml Brown rice, cooked 3/4 cup
Instructions
  1. Wash the beef tenderloin thoroughly. Finely chop the shallot. Peel the rough outer part of the carrot, and thinly slice the carrot. Use a grater to slice the carrot to save time
  2. Wash the broccoli thoroughly and cut them into bite-size pieces. If desired, quickly soak them in boiling water with small amount of salt to preserve the green color of the broccoli and crunchiness when cooked. To save time, skip this step
  3. Marinate the beef with half of the chopped shallot, 1 mL (¼ tsp) beef stock powder, 1 mL (¼ tsp) ground black pepper for 20 minutes.
  4. In a non-stick pan, heat up 7.5 mL (½ tbsp.) canola oil and stir-fry the remaining chopped shallot until fragrant. Add in the beef and quickly stir-fry for 1 minute, then remove from pan.
  5. Heat another 15 mL (1 tbsp) of canola oil in the pan, add in the carrot and stir-fry for another 30 seconds. Then, add in the broccoli, 7.5 mL (1 ½ tsp) of fish sauce, 2.5 mL (½ tsp) beef stock powder and 60 mL (1/4 cup) of water and cook until the broccoli and carrot are cooked (slightly soft and crunchy).
  6. Then, stir in the beef and thoroughly cook and stir for another 30-60 seconds or until the meat is cooked then turn off the heat.
  7. Plate the recipe and sprinkle some ground black pepper, then enjoy one serving of this recipe with 60 mL (1/4 cup) of brown rice
Recipe Notes

*could omit or halve the amount of fish sauce to further reduce sodium content

Servings:3
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Nutrition Facts
Beef stir-fry with broccoli and carrots
Amount Per Serving
Calories 216.2 Calories from Fat 86
% Daily Value*
Total Fat 9.5g 15%
Saturated Fat 1.4g 7%
Trans Fat 0.2g
Cholesterol 11.9mg 4%
Sodium 312.3mg 13%
Total Carbohydrates 24.9g 8%
Dietary Fiber 5g 20%
Sugars 4.2g
Protein 10.2g 20%
* Percent Daily Values are based on a 2000 calorie diet.