Beef and broccoli stir fry
* MILK PROTEIN FREE * EGG FREE * LACTOSE FREE
| Ingredients | 6 serves | 25 serves | 60 serves |
|---|---|---|---|
|
Brown rice (uncooked) |
1 cup |
4 cups |
10 cups |
|
Cabbage |
¼ small |
1 small |
2 ½ small |
|
Carrot |
1 medium |
4 medium |
10 medium |
|
Red capsicum |
1 |
4 |
10 |
|
Broccoli florets |
2 cups |
8 cups |
20 cups |
|
Canola oil |
½ tablespoon |
2 tablespoons |
3 tablespoons |
|
Lean beef strips |
350g |
1.5kg |
3.5kg |
|
Garlic, crushed |
1 clove (5g) |
2 cloves (10g) |
3 cloves (15g) |
|
Hoisin or plum sauce |
1 tablespoon |
3 tablespoons |
125mL |
Method
- Cook rice according to packet instructions.
- Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk).
- Heat oil in pan, add beef and garlic and gently cook until beef is brown and cooked through. Set aside.
- Add vegetables to pan and cook for 2 to 3 minutes.
- Add beef and hoisin or plum sauce to pan.
- Stir and cook until vegetables are tender and beef is warmed through.
- Serve with half a cup of rice per child.
Each serve provides
- 1 children’s serve of meat/alternatives* (beef)
- 1 children’s serve of vegetables**
- 1 children’s serve of grain*** (rice)
Allergy modification
- For a gluten free option, use a gluten free soy sauce instead of hoisin or plum sauce if necessary. Always check the ingredients on the sauce.
- For a nut free option, ensure the crushed garlic does not contain any nut products.
* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
