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Beef and Vegetable Stir Fry with Brown Rice

1000 kcal · 39 g protein · 15 minutes · 1 servings

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Beef and Vegetable Stir Fry with Brown Rice

A colorful and nutritious stir fry featuring tender lean beef strips, crisp broccoli, and sweet bell peppers, all tossed in a savory soy and sesame sauce. Served over wholesome brown rice, this dish balances protein, healthy fats, and complex carbohydrates for a satisfying meal.

1000 kcal 39 g protein 15 minutes

Ingredients

  • Lean beef strips 160 g
  • Brown rice cooked 180 g
  • Broccoli florets 100 g
  • Bell peppers 100 g
  • Soy sauce low sodium 15 ml
  • Sesame oil 10 ml
  • Garlic 2 cloves
  • Ginger 10 g

Method

  1. Prepare Ingredients. Wash the broccoli and cut into small florets. Slice the bell peppers into thin strips. Peel and mince the garlic cloves and ginger. Measure out all other ingredients to have them ready.
    Tip: Cut vegetables into similar sizes for even cooking.
  2. Cook Brown Rice. If you don't have cooked brown rice ready, rinse 60g uncooked brown rice under cold water. Cook it in boiling water or a rice cooker according to package instructions to yield about 180g cooked rice. This usually takes around 30-40 minutes, so start this first if needed.
    Tip: Cook rice ahead of time and refrigerate to save cooking time.
  3. Heat Sesame Oil. Place a large non-stick skillet or wok over medium-high heat. Add 10ml sesame oil and let it heat until shimmering but not smoking.
    Tip: Sesame oil has a low smoke point; watch carefully to avoid burning.
  4. Sauté Garlic and Ginger. Add the minced garlic and ginger to the hot oil. Stir frequently for about 30 seconds to release their aroma without burning.
    Tip: Keep stirring to prevent garlic from turning bitter.
  5. Cook Beef Strips. Add the lean beef strips to the skillet. Stir continuously, breaking up any clumps, and cook until the beef is browned and cooked through, about 5-7 minutes.
    Tip: Avoid overcrowding the pan to ensure even browning.
  6. Add Vegetables. Add the broccoli florets and bell pepper strips to the skillet with the beef. Stir well and cook for about 4-5 minutes until vegetables are tender-crisp.
    Tip: If needed, add a splash of water to help steam the vegetables.
  7. Add Soy Sauce. Pour 15ml low sodium soy sauce over the stir fry. Stir everything together to coat the beef and vegetables evenly. Cook for another 1-2 minutes to blend flavors.
    Tip: Taste and adjust seasoning if needed.
  8. Serve. Place the cooked brown rice on a plate or bowl. Top with the beef and vegetable stir fry. Serve immediately while hot.
    Tip: Garnish with chopped green onions or sesame seeds if desired.

Pro tips

  • Use a wok or large skillet for best stir-fry results and to prevent overcrowding.
  • Prepare all ingredients before cooking as stir frying is a quick process.