Garlic, lime and black pepper beef stir-fry

Black pepper has a warm, spicy heat. It is often referred to as the king of spices, having many benefits in addition to improving the overall flavour of many ingredients.

Garlic, lime and black pepper beef stir-fry Credit: Reversing Diabetes

• serves

  4

• prep

  15 minutes

• cook

  15 minutes

• difficulty

  Easy

Ingredients

• 500 g (1 lb 2 oz) lean rump steak, thinly sliced
• 4 garlic cloves, sliced
• 2 tbsp lime juice
• 2 tsp cracked black pepper
• canola oil spray
• 1 carrot, cut into strips
• 1 red capsicum (pepper), sliced
• 110 g (3¾ oz) snake (yard-long) beans, cut into short lengths
• 100 g (3½ oz) snow peas (mangetout), halved
• 400 g (14 oz) bok choy (pak choy), cut into quarters
• 370 g (13 oz/2 cups) cooked Doongara low-GI brown rice

Marinating time: 15 minutes

Instructions

Put the beef, garlic, lime juice and pepper in a glass bowl. Stir to combine, then set aside to marinate for 15 minutes.

Spray a large non-stick wok with canola oil and place over high heat. Stir-fry the marinated beef in two batches for 2–3 minutes or until just cooked. Transfer the beef to a plate.

Stir-fry the carrot, capsicum and snake beans in the wok for 5–6 minutes or until slightly softened. Add

the snow peas, bok choy and 2 tablespoons water, and stir-fry for 2 minutes or until the greens start to wilt.

Return the beef and juices to the wok and cook, stirring, for 1 minute or until well combined and heated through.

Serve the beef and vegetables accompanied by the brown rice.

Note

• Chicken or pork fillet can be used instead of the beef. Try adding Thai basil, lemongrass or coriander (cilantro) for extra flavour.

Nutrition (per serve)

Energy: 1500 kJ

Protein: 34 g

Carbohydrate: 35 g

- Starches: 30 g

- Sugars: 5 g

Exchanges: 2.5

Portions: 3.5

GI: Low

GL: Medium

Protein:carbohydrate ratio, 0.97

Fat: 8 g

- Saturated fat: 3 g

- Unsaturated fat: 5 g

Saturated:unsaturated ratio, 0.6

Fibre: 6 g

Sodium: 180 mg

Potassium: 1050 mg

Sodium:potassium ratio, 0.17

Gluten free? Yes

Cook's Notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.