Beef Chow Mein

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Prep: 15 mins

Cook: 8 mins

Serves 4

Excellent source of iron

Ingredients

500g Quality Mark beef mince
2 teaspoons oil
1 small onion, chopped
1 medium carrot, sliced thinly, diagonally
2 sticks celery, diced
1 small wedge cabbage, shredded
125g green beans, sliced diagonally
2 teaspoons mild curry powder (optional)
1 tablespoon soy sauce
1 tablespoon oyster sauce
1 tablespoon tomato sauce
¾ cup water or beef stock
2 teaspoons cornflour
2 spring onions, shredded

Method

Place beef mince in a bowl and mix in a little oil. Heat a large frypan or a wok, ensure it is hot. Crumble in half of the mince. Cook, stirring often until mince is beginning to brown. Remove the first batch, reheat the frypan, cook the remaining mince and then remove.

Reheat the frypan, add the oil, heat oil and add the onion, carrot and celery. Cook stirring for 1 minute. Add the cabbage and beans, cook for a further minute.

Return the mince to the frypan, cook for 1 minute. Push the mince mixture out to the side. Add the curry powder, cook stirring for 30 seconds. Pour in the combined soy, oyster and tomato sauces, water or stock and cornflour, stir as it comes to the boil. Stir to mix the sauce with the mince mixture for 1 minute or until hot. Spoon the mince into serving bowls, sprinkle with spring onions.

Suitable Cuts
Nutrition
Tips & Tricks

BEEF OR LAMB MINCE

Nutrition Information Per Serving

Serving size: 267g

Energy kJ (kcal)	992 (237)
Protein (g)	29.8
Fat (g)	10.5
Saturated (g)	3.9
Carbohydrate (g)	5.3
Sugars (g)	3.6
Sodium (mg)	404
Iron (mg)	4.9
Zinc (mg)	5.5
Vitamin B12 (ug)	3.9
Vitamin D (ug)	0
Selenium (ug)	6.9

As an excellent source of vitamin B12, this dish contributes to energy levels and a healthy immune system.

Buying and storing mince: refer to use-by-dates on packaged mince and use well within that time. Loose mince purchased from the butcher is best used within 1 to 2 days of buying it.
Mince can be frozen for 2-3 months. Lay it out flat to freeze, then it will defrost evenly and quickly.
Thaw frozen mince in the fridge, or in the microwave. Thaw it on the lowest shelf in the fridge, below and or away from any ready to eat food. If you thaw mince in the microwave it must be cooked right away.
Kids love mince, and it's good for them too being a rich source of iron for energy and concentration.