Nutritional Notes:
Mongolian Lamb is a healthy meal scoring 84 out of 100. The brown rice supplies a moderate amount of fibre whilst the beef see a high 47 grams of protein per serve. To increase the score of the meal slightly reduce your portion size by a third and include a small side of broccoli, peas and corn
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Mongolian Beef or Lamb
Ingredients - Serves 2
- 300 grams of lean beef or lamb
- 3 Tablespoons corn flour
- 1 Tablespoon canola oil
- 1 teaspoon of olive oil
- 2cm x 1cm grated ginger
- 2 garlic cloves
- 1/3 cup soy sauce
- 1/4 teaspoon chili flakes
- 1/3 cup of water
- 1/4 cup brown sugar
- 2/3 cup of basmatti rice
- 1 cup chopped broccoli
Methods
- Add rice to a pan with 1 1/3 cups of water. Heat and reduce to simmer for 15 minutes
- Meanwhile begin on the sauce
- Sauce - Add soy sauce, corn flour, brown sugar, water and chili flakes to a mixing bowl. Stir in until mixture is consistent
- Finely dice garlic and ginger and add to a pan with 1 tablespoon of canola oil. Cook for 1 minute and then add soy mixture. Cook for 2 mintues. Tip the soy sauce mixture into a bowl to stand
- Add beef or lamb strips to pan with a teaspoon of canola oil, cook until meat is brown
- Whilst your meat is cooking boil peas and corn to a seperate pot for 5 minutes, drain
- Add soy sauce mixture to cooked meat and heat for 2 minutes. Serve on a bed of rice, with broccoli on the side
Image source and recipe adapted from
http://www.handletheheat.com/2010/09/take-out-at-home-mongolian-beef.html
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