Beef and broccoli stir fry

Beef and broccoli stir fry

Stir fry is a week night staple in my dinner repertoire. It’s just so easy to throw together some meat, veges and a bit of sauce to make a delicious meal. I tend to get stuck with my sauce selection though and end up resorting to oyster and soy sauce with ginger or garlic. When I came across this recipe that uses miso paste I had to try it out. I wasn’t disappointed.

Make the sauce

The first step is to make the sauce by mixing the lemon juice, soy sauce, half the oil and the miso paste together in a small jug or bowl.

Marinate the meat

Take half of the sauce and place it in a separate bowl then add the beef. Stir it all around then leave for about 5 minutes for the flavours to develop.

Stir fry beef

Place your wok (or large frying pan) over the heat and heat the remaining oil. Stir fry the beef, in batches if need be, until it’s all sealed then transfer it to a bowl. It takes about 3 minutes.

Carrot and onion

Add the onion and carrots to the wok and stir fry. The recipe says for 2-3 minutes. I cooked them a little longer than that and normally cook all stir fry veges longer than the recipe. Call me fussy but I don’t like eating a big bowl of raw veges – it hurts my poor jaw!

Broc and bok

Add the broccoli and bok choy to the wok and stir-fry for another few minutes.

The rest

Finally, return the beef to the wok and add the cooked noodles and the rest of the sauce. Stir-fry until everything is heated through and the veges are cooked to your liking. Enjoy!

Beef and broccoli stir fry

Beef and broccoli stir fry recipe adapted from Recipe Plus magazine, March 2011

serves 4, 375 calories per serve

• 2 tbsp lemon juice
• 2 tbsp salt-reduced soy sauce
• 1tbsp olive oil
• 2 tbsp brown miso paste
• 300g beef stir fry strips
• 150g dried rice noodles
• 1 medium brown onion, thinly sliced
• 1 medium carrot, sliced
• 1 head of broccoli cut into florets
• 1 bunch bok choy (or similar)

Combine the lemon juice, soy sauce, half the oil and the miso paste in a jug. Place half of this mixture into a bowl. Add the beef and stir to combine. Stand the mixture for 5 minutes to let the flavours develop.

Cook the noodles according to packet directions, drain and rinse under cold water.

Heat a wok or large fry pan over high heat. Add the remaining oil then stir-fry the beef in batches for 2-3 minutes or until seared. Transfer it to a heatproof bowl.

Add the onion and carrot to the wok and stir-fry for 2-3 minutes. Add the broccoli and bok choy and stir-fry for a further 2-3 minutes. Return the beef to the wok and add the noodles and remaining sauce. Stir-fry for about 2 minutes or until it’s all heated through and the veges are cooked to your liking.