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Sizzling Steak Stir-fry

Chinese Style Stir Fry with Cauliflower

4 - 5

Serves

15 mins

Prep Time

15 mins

Cook Time

Allyson Gofton

Recipe author

Allyson Gofton

Create a stir-fry with a difference. Slice a sizzling-hot steak, very much like the steak served on hot iron plates in Chinese restaurants, and serve over a hot crisply-cooked and colourful winter-vegetable stir-fry tossed in a combination of Malaysian and British sauces. Quick, easy and delicious.

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High Iron

Low Sodium

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Beef,

Lunch,

Family Favourites,

Dinner,

Ingredients

Meat

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400g Quality Mark rump steak

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Marinade

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2 tbsp olive oil

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1 tbsp worcestershire sauce

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1 tbsp brandy

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A few drops of sesame oil

Vegetables

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1 onion

roughly chopped

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1 small head cauliflower

divided into florets

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150g green beans

ends trimmed

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2 garlic cloves

sliced

Sauce

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1/2 cup beef stock

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2 tbsp tomato sauce

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1 tbsp oyster sauce

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2 tsp HP sauce

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1 tsp cornflour

Method

To Stir-Fry

1

Mix all the marinade ingredients together and place in a resealable bag with the steak.

2

Massage to coat the steak and rest for 30 minutes or refrigerate overnight.

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Start Timer

3

Grill the steak on a hot BBQ or in a well-oiled, hot frying pan for 5-6 minutes each side.

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Start Timer

4

Transfer to a plate to rest while cooking the vegetables.

5

Heat a dash of oil in a large frying pan or wok and quickly stir-fry the onions, cauliflower florets, green beans or snow peas, and garlic over a high heat until the vegetables are crisp-tender.

6

Stir together the sauce ingredients and pour into the pan, tossing over a high heat until thickened.

7

Slice the beef thinly across the grain and add to the vegetables.

8

Serve over steamed rice or noodles.

More info

Nutrition Information per Serving (167g)

Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).

More info

Energy

700 (167)kJ

Protein

9.6g

Total Fat

10g

Saturated Fat

2.4g

Carbs

8.2g

Sugars

6.9g

Sodium

129mg

Iron*

1.7mg

* Percentage of recommended daily intake (Aust/NZ)

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