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Gym Franchises for Sale Australia



Recipe - Beef & Broccoli Stir-fry

Date: Aug 09, 2017    By: Genesis Fitness

PREP 5mins
COOK 5mins


1/4 cup brown rice, rinsed
300g beef rump, cut in strips
1 tbs soy sauce
2 tsp sesame oil
1 clove garlic, crushed
2 tsp olive oil
1 small red onion, finely chopped
120g button mushrooms, sliced
150g trimmed broccoli florets
1/2 lemon


1 Place rice, 1/2 cup water and a pinch of salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
2 Combine beef, soy sauce, sesame oil and garlic in a bowl, mix well to coat and set aside for 5 minutes.
3 Heat a wok or frypan over high heat, add 1 tsp of oil and drained beef and stir-fry for 2-3 minutes. Set aside and keep warm.
4 Add remaining oil and stir fry mushrooms and broccoli for 2 minutes. Add beef and any remaining marinade and continue to cook for another 2 minutes.
5 Squeeze over lemon juice to serve.

Nutritional Information - Per Serve
Energy 1670.3kj, Protein 38.7g, Carbs 23g, Fibre 6g, Sat. Fat 3.2g, Fat 15.4g, Calories 398.9cal, Sugar 2.8g

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