Ingredients
- 17 oz Gai lan or Chinese broccoli 500g
- 7 oz Beef tenderloin 200g
- 1 tbsp Low sodium beef stock powder 15ml
- 1 tsp Low sodium beef stock powder 5ml
- 10 cloves Garlic
- 1/2 tbsp Hot chilli pepper, chopped (optional) 7.5 mL
- 1 tbsp Cilantro optional 15ml
- 1 tbsp Black pepper, ground 15ml
- 1 tsp Canola oil 1 tsp
- 2 tbsp Mayonnaise low fat 30ml
- 3/4 cup Brown rice, cooked 190ml
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Ingredients
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Instructions
- Wash, and throw away the old gailan leaves. Cut the remainder into bite-sized pieces.
- Crush and finely chop 2 garlic cloves. Thinly slice the beef tenderloin and marinate with garlic, 15 mL (1 tbsp) beef stock powder, 5 mL (1 tsp) ground black pepper, 15 mL (1 tbsp) mayonnaise.
- Crush and finely chop the remaining 8 garlic cloves
- At medium heat, heat up a non-stick pan with 5 mL (1 tsp) of canola oil. Stir-fry half of the crushed garlic until fragrant, then stir in the beef tenderloin. Quickly stir-fry until the meat is thoroughly cooked then remove from the pan.
- Stir fry the remaining half of the crushed garlic in the same pan until fragrant then stir in the chopped gailan, and hot chili pepper and cook for about 1 to 2 minutes (the leaves should be wilted but still crunchy).
- Add in 5 mL (1 tsp) of beef stock powder, 1 ml water, and the cooked beef into the pan. Stir fry quickly and then add in 15 mL (1 tbsp) of mayonnaise. Ensure to mix everything thoroughly
- After thoroughly combined, turn off the heat and serve the food. Top the dish with 7.5 mL (0.5 tbsp) of black pepper and cilantro
- 1 serving of the beef stir-fry would be served with 1/4 cup of cooked brown rice
Nutrition Facts
Beef stir-fry with gai lan
Amount Per Serving
Calories 241.9
Calories from Fat 70
% Daily Value*
Total Fat 7.8g
12%
Saturated Fat 2.0g
10%
Trans Fat .1g
Cholesterol 26mg
9%
Sodium 109.1mg
5%
Total Carbohydrates 29.9g
10%
Dietary Fiber 5.8g
23%
Sugars 3.7g
Protein 14g
28%
* Percent Daily Values are based on a 2000 calorie diet.