Vegetable and beef stir-fry

Recipe from: 5/27/2004 12:00:00 AM

Ingredients 13
Servings 6
Time 25 minutes

Ingredients

  • 250
    g
    durum wheat spaghetti, broken into pieces
  • 5
    ml
    canola oil or olive oil
  • 1
    medium onion, chopped
  • 15
    ml
    grated fresh ginger
  • 1
    garlic clove, crushed
  • 200
    g
    minute steak, sliced into thin strips
  • 0.50
    each, small yellow and medium red pepper, sliced into thin strips
  • 200
    g
    cauliflower florets
  • 1
    large carrot, sliced into matchstick strips
  • 1
    x 410 g can asparagus salad cuts, crained (reserve the liquid)
  • 12
    ml
    soya sauce
  • 20
    ml
    cornflour
  • 200
    ml
    water
 

Method

10 minutes
 
In a large saucepan, cook the spaghetti in lightly salted water until just done; drain and keep warm.
Heat the oil in a wok or large non-stick pan.
Add the onion, ginger, garlic and steak. Stir-fry for three to five minutes over medium heat or until the steak is nearly done.
Add the vegetables and stir-fry until just done. Add a sprinkling of water if necessary.
Blend the soya sauce, cornflour and reserved asparagus liquid until smooth and add to the stir-fry.
Stir until the mixture comes to the boil and thickens.
Add the spaghetti and stir until heated through.

Nutritional value per serving
Glycaemic index 31, fat 9 g, carbohydrate 54 g, fibre 4 g, protein 24 g, kJ 1 621, One serving = 3 starch, 2 ½ protein.

 

Read more on: beef  |  stir-fry
 

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