Build more muscle with every bite of this protein-packed beef and veggie stir fry recipe.
The meat provides the amino acids your muscles need to grow while the fresh veggies nourish your body with various vitamins and minerals.
Ingredients
- 500g lean beef, thinly sliced
- ½ cup soy sauce
- 1 medium onion, sliced
- 1 stick celery, sliced diagonally
- 1 cup broccoli florets
- 500g stir-fry vegetable mix (spinach, cabbage, julienne carrots, etc.)
- 250g mushrooms, sliced
- 1 tbsp olive or canola oil
- 2 small garlic cloves, minced
- 1 tbsp cornstarch
- 1 medium tomato, chopped for garnish
- 1½ cups water
- Salt and ground black pepper to taste
Lean beef is protein-packed food offering 36g of this muscle-building macronutrient per 100g serving.
Instructions
- Toss the beef in a bowl with soy sauce, salt and black pepper. Cover and marinate for 30 minutes.
- Prepare vegetables and set them aside.
- Heat the oil in a large non-stick wok or wide frying pan. Drain the beef and reserve the marinade, then add the garlic and sauté over high heat. Stir fry until the meat is brown.
- Add the onions, celery, broccoli and mushrooms, then cover and steam for about five minutes.
- Mix the water, cornstarch and stir-fry vegetables. Marinate in a small bowl and pour into the pan.
- Heat to boiling and cook until thickened.
- Serve this dish with brown rice or a whole-wheat pita bread.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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