Calorie-Conscious Beef and Edamame Stir-Fry

Nutrition per serve

Ingredients

• 125g brown rice
• 1pcs carrot
• 1pcs pak choy
• 1pcs spring onion
• 2clov garlic
• 75g edamame beans
• 300g beef stir-fry
• 70g stir-fry sauce
• 10ml vegetable oil

Method

1. Step 1 — Cook rice
   Fill a medium saucepan three-quarters full with water and bring to the boil (see Kitchen 101). Add the rice and cook for 25-27 mins until tender. Drain.
2. Step 2 — Prep ingredients
   Meanwhile, bring a small saucepan of water to the boil for the edamame. Halve the carrot lengthwise, then thinly slice on an angle. Thickly slice the pak choy, keeping the stems and leaves separate. Thinly slice the spring onion on an angle. Crush or finely chop 2 garlic cloves.
3. Step 3 — Cook edamame and beef
   Add the edamame to the pan of boiling water, return to the boil and cook for 2 mins. Drain. Separate the beef stir-fry. Heat 1 tsp vegetable oil in a medium deep frypan over high heat until very hot (see Cooking tip). Stir-fry the beef for 1-2 mins until browned. Remove from the pan.
4. Step 4 — Stir-fry veggies
   Heat 1 tsp vegetable oil in the same frypan over medium-high heat. Stir-fry the carrot, pak choy stems and garlic for 3-4 mins until tender. Add the edamame, pak choy leaves, stir-fry sauce, half the spring onion and 2 tsp water and stir-fry for 2 mins or until combined. Stir through the beef for 30 secs until warmed through. Remove the pan from the heat.
5. Step 5 — Serve up
   Divide the rice and stir-fry among bowls, scatter over the remaining spring onion and enjoy!
6. Step 6 — Kitchen 101
   Did you know brown rice cooks best by rapidly boiling in plenty of water? Using the absorption method (boiling with less water and then allowing it to absorb) can make it gluggy, so make sure to fill the pan generously with water, then drain well once the rice is tender.

Allergens

Sojabohnen, Sesamsamen