Beef stir-fry with gai lan
Ingredients
  • 17oz Gai lan or Chinese broccoli500g
  • 7oz Beef tenderloin200g
  • 1tbsp Low sodium beef stock powder15ml
  • 1tsp Low sodium beef stock powder5ml
  • 10cloves Garlic
  • 1/2tbsp Hot chilli pepper, chopped (optional)7.5 mL
  • 1tbsp Cilantro optional15ml
  • 1tbsp Black pepper, ground15ml
  • 1tsp Canola oil1 tsp
  • 2tbsp Mayonnaise low fat30ml
  • 3/4cup Brown rice, cooked190ml
Instructions
  1. Wash, and throw away the old gailan leaves. Cut the remainder into bite-sized pieces.
  2. 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.
  3. Crush and finely chop the remaining 8 garlic cloves
  4. 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.
  5. 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).
  6. 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
  7. 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
  8. 1 serving of the beef stir-fry would be served with 1/4 cup of cooked brown rice