Easy meals with vegetables: Beef - NPA195
This resource relates to the following topics:
The "Easy meals with vegetables" series show basic storage, preparation and cooking techniques for common vegetables. They are useful to those running introductory cooking classes, in vegetable co-op boxes and for use in healthy lifestyle programmes.
The full resource:
Beef
Meat Cut
Rump, skirt.
Buy
Bright red, little fat.
Store
Store meat covered in the refrigerator.
Prepare
- Remove the visible fat and throw away.
- Finely slice across the grain for stir-fry.
- Cut into bite size pieces for stews.
Cook
Can be:
- Grilled
- Stir-fried
- Stewed
Beef and broccoli stir-fry (serves 4)
Ingredients
- 500 grams lean beef, cut into thin strips
- 1 tablespoon chopped ginger
- 3 cloves garlic, crushed
- 2 tablespoons soy sauce
- ½ tablespoon vinegar
- 1 teaspoon oil
- 1 onion, sliced
- 2 carrots, finely sliced
- 1 head broccoli, cut into small pieces
- ½ tablespoon cornflour
- ½ cup cold water
Method
- Mix the beef with the ginger, garlic, soy sauce and vinegar.
- Heat the oil in a wok or large frying pan and stir-fry the onion until soft.
- Add the beef and continue to cook until brown. Add carrots and broccoli, cook until tender.
- Mix the cornflour and water together. Slowly add to the pan, stirring constantly until it thickens. Serve with brown rice.
For more easy, fast and affordable food ideas visit healthykids.org.nz/eat/recipes, vegetables.co.nz or heartfoundation.org.nz/recipes
This resource is for digital download only.