Chilli Beef stir-fry Fuelling kids with healthy and nutritious meals can be a challenge. That's why*/ /*Coles have devised some delicious family recipes that are healthy for all kids and perfect for fuelling our sporting heroes of the future.
2 tbs Youll love Coles vegetable oil
800g Youll love Coles beef, cut into strips
2 cloves garlic, crushed
2 tsp ginger
2 sticks Youll love Coles celery
½ head of Youll love Coles broccoli florets
1 red capsicum, finely chopped
1 can of baby corn, drained and cut in half
2 tbs Youll love Coles oyster sauce
2 tbs Youll love Coles sweet chilli sauce
1 choy sum
Rice or noodles to serve
Spring onions to garnish
1. Heat a wok or large frying pan until smoking hot.
2. Add 1tbs of vegetable oil and stir fry the beef strips in batches until cooked through and browned.
3. Set aside. Add 1 tbs of oil to the wok and cook 2 cloves of crushed garlic and 2 tsp ginger until fragrant.
4. Add 2 sticks of celery sliced on an angle, ½ head of broccoli florets, 1 finely chopped red capsicum, 1 can of baby corn drained and halved, 2 tbs oyster sauce, 2 tbs sweet chilli sauce and 1 choy sum chopped into thick strips.
5. Stir fry until softened. Add meat.
6. Heat through and serve with rice or noodles and garnish with spring onions.
To make it easy to throw together this dish after picking the kids up from training, you can pre-slice the vegetables and leave them in the fridge, then it takes only short time to cook and have on the table. Its quicker than ordering take-away!
**This quick and easy stir fry provides a powerhouse of nutrients for active bodies including protein, carbohydrates, fibre, vitamins A,C and folate and minerals iron and potassium. Protein provides the body with energy but is also used to form our hair, nails, muscle, brain, skin, tissue and all other cells. Folate is a B vitamin that makes up DNA and new cells in the body. Some of the best food sources of folate include green leafy vegetables, fruit, and wholegrain cereals. Iron is important for healthy blood, and it carries oxygen around the body. Potassium, along with sodium, maintains fluid balance and blood pressure in the body. The average diet tends to have too much sodium or salt and not enough potassium with is provided by fresh fruit, vegetables, meat, fish and dairy foods. Stir frying vegetables for a short time is a great way to help ensure you get the most of their nutrients or goodness.
Recipe courtesy of Coles