Beef and broccoli stir fry

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

2 cloves

3 cloves

Hoisin or plum sauce

1 tablespoon

3 tablespoons

125mL

Method

  1. Cook rice according to packet instructions.
  2. Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk).
  3. Heat oil in pan, add beef and garlic and gently cook until beef is brown and cooked through. Set aside.
  4. Add vegetables to pan and cook for 2 to 3 minutes.
  5. Add beef and hoisin or plum sauce to pan.
  6. Stir and cook until vegetables are tender and beef is warmed through.
  7. 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.