Calories
Protein
Carbs
Fats
STICKY BEEF with BROCCOLI & CASHEW NUTS
Servings: 2
Nutritional values per serving:
calories 335, protein 28g, fat 17.8g (saturated 2.8g), carbs 12.7g (sugar 8.1g), sodium 2.68g
INGREDIENTS
- 200g beef fillet (or sirloin), trimmed of any fat and sliced into thin strips
- ½ tsp Chinese five spice
- freshly ground black pepper, to taste
- 1 tbsp soy sauce
- 120g Tenderstem broccoli tips
- 4 tsp vegetable or groundnut oil
- 2 cloves of garlic, finely chopped
- 2cm piece of ginger, finely chopped
- pinch of red chilli flakes
- 25g unsalted, cashew nuts
- 2 ½ tsp oyster sauce
- 1 tsp runny honey
- juice and zest of 1 lime
- 3 spring onions, sliced into 1cm pieces
METHOD
- Combine the five spice, black pepper and soy sauce in a bowl. Add the beef and coat well. Set aside to marinate.
- Blanch the broccoli in boiling water for 2 minutes. Drain and refresh in cold water.
- Heat 2 teaspoons of oil in a wok or large non-stick frying pan on high heat. Stir-fry the beef strips for 2 to 3 minutes, or until nicely browned. Remove and set aside.
- Heat the remaining oil and add the garlic, ginger, chilli, cashew nuts and broccoli and stir-fry for 2 minutes.
- Add the oyster sauce, honey, lime zest and beef and stir-fry for another minute to warm the beef.
- Remove from the heat and add the lime juice and spring onions and toss to combine.
Paul Wallace
For other ideas also try BBC good food
LENTIL, BEAN & SWEETCORN SOUP
LENTIL, BEAN & SWEETCORN SOUP (V) (VN) Servings: 2 Nutritional values per serving: calories 345, protein 14.5g, fat 16.8g (saturated 2.3g), carbs 32g (sugar 6.8g), sodium 160mgINGREDIENTS 1 tbsp olive oil 1 onion, diced 1 large carrot, chopped 2 cloves garlic,...
POTAGE VERT – GREEN VEGETABLE SOUP
POTAGE VERT – GREEN VEGETABLE SOUP (V) (VN)* Servings: 2 Nutritional values per serving: calories 206, protein 10.3g, fat 9.8g (saturated 1.5g), carbs 17.3g (sugar 9g), sodium 113mg - (excludes pesto) (VN)* substitute: use vegan pesto sauceINGREDIENTS 1 tbsp olive oil...
POACHED CHICKEN BREAST, PAK CHOI & RICE NOODLES
POACHED CHICKEN BREAST, PAK CHOI & RICE NOODLES Servings: 2 Nutritional values per serving: calories 383, protein 57g, fat 5.3g (saturated 1.4g), carbs 26g (sugar 4.7g), sodium 738gINGREDIENTS 2 (about 300g) skinless chicken breasts, sliced into 1 ½ cm strips...
TUNA, AVOCADO & SWEETCORN WRAPS
TUNA, AVOCADO & SWEETCORN WRAPS Servings: 2 Nutritional values per serving: calories 301, protein 20.6g, fat 13g (saturated 2.9g), carbs 21.6g (sugar 5.3g), sodium 817mgINGREDIENTS 1 can tuna in spring water, drained 1 tbsp light mayonnaise 2 spring onions, sliced...
SALMON TARTARE with AVOCADO MOUSSE & MANGO
SALMON TARTARE with AVOCADO MOUSSE & MANGO Servings: 2 Nutritional values per serving: calories 414, protein 33g, fat 22g (saturated 3g), carbs 24g (sugar 17g), sodium 141mgINGREDIENTS Add the salmon to a bowl and sprinkle with lemon juice and olive oil. Add the...
BUTTERNUT SQUASH & MUSHROOM RISOTTO
BUTTERNUT SQUASH & MUSHROOM RISOTTO (V) Servings: 2 Nutritional values per serving: calories 420, protein 9.5g, fat 16.7g (saturated 7.4g), carbs 52.8g (sugar 6.9g), sodium 436mgINGREDIENTS 2 tsp (10g) olive oil 1 tsp (5g) butter 2 shallots, finely diced 1 clove...
SPAGHETTI with BASIL PEA PESTO & PRAWNS
SPAGHETTI with BASIL PEA PESTO & PRAWNS Servings: 2 Nutritional values per serving: calories 558, protein 32.6g, fat 30.5g (saturated 7g), carbs 44.7g (sugar 2.9g), sodium 1.6gINGREDIENTS 280g spaghetti 140g frozen peas ½ clove garlic 25g fresh basil (reserve a...
PASTA PRIMAVERA – FUSILLI with SPRING VEGETABLES
PASTA PRIMAVERA - FUSILLI with SPRING VEGETABLES (V) Servings: 2 Nutritional values per serving: calories 318, protein 11g, fat 13.4g (saturated 2.4g), carbs 34g (sugar 5g), sodium 152mgINGREDIENTS 180g fusilli pasta (preferably whole-wheat) 6 asparagus spears, cut...
MORROCAN RAINBOW COUSCOUS with CHICKPEAS
MORROCAN RAINBOW COUSCOUS with CHICKPEAS (V) (VN) Servings: 2 Nutritional values per serving: calories 212, protein 7.6g, fat 8.8g (saturated 1.5g), carbs 24.2g (sugar 11.9g), sodium 269mgINGREDIENTS juice & grated zest of 1 lemon 1 tbsp olive oil ½ tbsp harissa...
MARINATED TOFU & HOISIN WRAPS
MARINATED TOFU & HOISIN WRAPS (V) (VN) Servings: 2 Nutritional values per serving: calories 291, protein 18g, fat 19g (saturated 4.3g), carbs 16g (sugar 12g), sodium 1659mgINGREDIENTS 2 tbsp Chinese rice vinegar or cider vinegar ½ tsp Chinese five-spice or salt...