Beef and Broccoli Stir-Fry

Beef and broccoli is a takeaway classic that translates perfectly to home cooking on a deficit. Use thin-cut lean beef — rump or sirloin steak, sliced thin — and you get tender, flavourful results fast without excess fat.

Ingredients

• 300g lean rump or sirloin steak, sliced thin against the grain
• 300g broccoli florets
• 1 red pepper, sliced
• 3 cloves garlic, minced
• 2cm piece fresh ginger, grated
• 2 tbsp oyster sauce
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tsp cornflour
• 1 tbsp vegetable oil
• 160g dry rice, cooked to serve
• 2 spring onions, sliced

Method

1. Toss the beef slices with the cornflour and a pinch of salt.
2. Cook the rice according to packet instructions.
3. Blanch the broccoli in boiling water for 2 minutes. Drain and set aside.
4. Mix together the oyster sauce, soy sauce, and sesame oil. Set aside.
5. Heat the vegetable oil in a wok or large frying pan over very high heat.
6. Stir-fry the beef in batches for 1–2 minutes until browned. Remove.
7. In the same wok, stir-fry the garlic and ginger for 30 seconds.
8. Add the red pepper and broccoli. Stir-fry for 2–3 minutes.
9. Return the beef, pour over the sauce, and toss everything together for 1 minute.
10. Serve over rice, topped with spring onions.

Nutrition Notes

Rump steak is a lean cut at around 180 calories per 100g with 26g of protein. The cornflour coating helps the sauce cling to the beef while adding minimal calories.