Sizzling Steak Stir-fry
Chinese Style Stir Fry with Cauliflower
4 - 5
Serves
15 mins
Prep Time
15 mins
Cook Time
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
Ingredients
Meat
400g Quality Mark rump steaks
i
Marinade
2 Tbsp olive oil
1 Tbsp worcestershire sauce
1 Tbsp brandy
A few drops of sesame oil
Vegetables
1 onion
roughly chopped
1 small head cauliflower
divided into florets
150g green beans
ends trimmed
2 garlic cloves
sliced
Sauce
1/2 cup beef stock
2 Tbsp tomato sauce
1 Tbsp oyster sauce
2 tsp HP sauce
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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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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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.
Nutrition Information per Serving (167g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
700 kJ (167 kcal)
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)
