Sesame Beef Stir Fry

Jennifer Orrange Recipes Jun 29, 2010 No comments

Sometime, we don’t give meat, the right importance it has in our diet. And most important in our kids and teens diet. Red meat provides the richest source of iron.

Iron is a nutrient that is extremely important in our body functioning. Red blood cells circulate throughout the body to deliver oxygen to all its cells. Without enough iron, the body can’t make enough red blood cells, and tissues and organs won’t get the oxygen they need.

So it is very important that we care for these nutrients in our every day meals. Grass-fed beef is lower in fat but still rich in iron. It cooks faster than ordinary beef. Many chefs and butchers advice cooking it at low temperature to preserve all nutrients.

Here is just an example to include a good source of nutrients through meat. This Chinese recipe is a firm family favorite. It is easy to prepare, but you have to spend some time in preparing and cutting the vegetables. So it is key to have everything ready before starting. It is also a very colorful dish.

Ingredients:

  • 1 tbsp sesame oil
  • 1 clove garlic, crushed
  • 1 medium carrot cut in matchsticks
  • 100g (4 oz) baby sweet corn cut into quarters
  • 172 yellow bell pepper, seeded and cut into matchsticks
  • 1 courgette (approx. 100g/4 oz) cut into matchsticks
  • 300g (10 oz) beef fillet, cut into very fine strips
  • 1 tbsp cornflour
  • 150ml (5 oz) beef stock
  • 2 tbsp dark brown sugar
  • 2 tbsp soy sauce
  • A few drops of Tabasco sauce
  • 1 tablespoon sesame seeds

Preparation

Heat the sesame oil in a wok or a large non-stick frying pan, and stir the garlic, carrots, sweetcorn and courgette for 3 to 4 minutes. Remember sesame oil is very strong in smell and flavor, so change it for sunflower oil if your family likes softer taste.
If you have some broccoli trees add them too.

Add the beef and continue to stir fry for 4 to 5 minutes. Mix the cornflour together with a tablespoon of water and stir into the beef stock. Stir this into the pan together with the sugar, soy sauce, Tabasco and sesame seeds. Since Tabasco can be very strong for kids, do not abuse of this seasoning and use more soy sauce that is mild. But remember that soy sauce is very salted as well, so do not add any extra salt.

Bring to the simmer, cook until slightly thickened and serve with white rice.

Another alternative is to use rice noodles, which combine very well with the meat. Place the noodles in a large bowl with a little salt, then pour warm water over them and leave them to soak for exactly 15 minutes and no longer. After this time, drain the noodles shaking off any excess water, and add last to the frying pan, when the rest is ready. Give the preparation a few minutes to warm the noodles and serve.

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