Banting soy beef and broccoli quickie

By admin
30 September 2014

A great meal in less than half an hour: steak with a touch of soy and chilli served with veg.

Serves 4 Preparation: 10 min Cooking: 15 min

  • 400 g steak, thinly sliced
  • 60 ml (¼ c) thick soy sauce
  • 20 g baby carrots
  • 300 g broccoli
  • 15 ml (1 T) oil
  • 1 red onion, thinly sliced
  • 1 red chilli, sliced
  • 2 garlic cloves, thinly sliced
  • 60 ml (¼ c) barbecue sauce
  • 15 ml (1 T) soy sauce
  • handful of fresh coriander, chopped

1 Put the steak in a bowl and toss with 30 ml (2 T) soy sauce. Allow to stand for 15 minutes

2 Bring a pan of water to the boil, add the carrots and broccoli and simmer for 5 minutes until just tender. Drain and arrange the vegetables in a serving dish. Keep warm.

3 Put a large frying pan or wok over high heat, add the oil and heat until smoking.

4 Working in two batches, stir-fry the beef for 3 minutes until just cooked, then set aside.

5 Add a little more oil to the pan if needed and stir-fry the onion and chilli for 2 minutes until onion begins to soften.

6 Sprinkle the garlic over and quickly toss together.

7 Return the steak to the pan with the remaining soy sauce, the barbecue sauce and 30 ml (2 T) water, then cook for a further minute until heated through.

8 Spoon the contents of the pan, including all the pan juices, over the broccoli, scatter the coriander over and serve immediately.

-- Hope Malau

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