2017-08-21
Family Lamb Stir-fry
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Family Lamb Stir-fry

(1 rating - rate this recipe)
With all the goodness of iron, carbohydrates and minerals perfect for muscle recovery, this dish is perfect to serve up post-exercise. Quick, easy, delicious.
<b>Prep:</b> 10 mins Prep: 10 mins
<b>Cook:</b> 10 mins Cook: 10 mins
Serves 4 Serves 4
Low Fat Low Fat
Good source of iron Good source of iron
Low Sodium Low Sodium
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Ingredients

Lamb

  • 400g Quality Mark lamb rump

Vegetables

  • 2 cloves garlic, crushed
  • 2 carrots, peeled and thinly sliced
  • 250g broccoli, cut into small florets, stalks lightly peeled, and cut into short lengths
  • 1 cup green peas
  • 2 spring onions, trimmed and finely chopped
  • ½ cup beef or chicken stock
  • 2 tablespoons Chinese light soy sauce (see tips)

To serve

  • Cooked noodles or rice

Method

Lamb

Cut lamb into strips (about 3cm x 1cm). 

Heat a wok over a high heat. Add half of the lamb strips and stir-fry for 1-2 minutes until browned, then transfer to a plate. Add remaining lamb strips and repeat.
 

Vegetables

Add another dash of oil to the wok and add the garlic, carrots and broccoli and stir-fry for 2 minutes. Add the peas and spring onion and stir-fry for a further minute.  Add the lamb strips and pour in the stock and soy sauce. Stir-fry until all is heated through and the lamb is tender, no longer than 2 minutes.
 

To serve

Serve lamb stir-fry immediately with noodles or rice.
  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 282g
Energy kJ (kcal) 787 (188)
Protein (g) 26.8
Fat (g) 4.8
Saturated (g)
1.6
Carbohydrate (g) 6.8
Sugars (g)
4.5
Sodium (mg) 350
Iron (mg) 2.8
Zinc (mg) 3.6
Vitamin B12 (ug) 2.1
Vitamin D (ug) N/A
Selenium (ug) 7.7
  • Have all your ingredients prepared and place in the order you are going to add them to the wok, as this recipe is all about quick cooking.
  • Keep ingredients moving when stir-frying. Cooking the meat and vegetables separately is best as it allows the meat to brown rather than stew.
  • Chinese light soy sauce is most commonly used in Chinese cooking. If a Chinese-style recipe calls for soy sauce without any more detail, assume it means light soy sauce.
  • This dish is perfect to whip up quickly after exercise, with a rich source of protein for muscle recovery.

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Comments & Reviews

There are: 1 reviews, with an average rating of 5.0 out of 5
Great quick recipe that the kids loved too :)
Posted by Kathy 2017-10-04 10:12:52
 

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