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Beef and broccoli stir fry

Preparation: 10 mins

Cooking: 10 mins

Serves 4, costs under £6.00

Ingredients

  • 6 Spring Onions (60g)
  • 1 Head Broccoli (260g) (large size)
  • 2 Garlic Cloves (6g)
  • 2 Tablespoons Vegetable Oil (20g)
  • 2 Teaspoon Ground Ginger (6g)
  • Water (1L) (Boiling)
  • 1 Pack Lean Beef Frying Steak (400g) (thin slice)
  • 1 Teaspoon Chinese Five Spice Powder (5g)
  • 1 Pack Dried Fine Egg Noodles (375g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Slice the beef into thin strips, trimming off the fat.
  2. Cut the broccoli and spring onions into thin slices.
  3. Peel and finely chop the garlic.
  4. Heat a wok or large frying pan, then add the oil, followed by the beef, spring onions,  garlic and broccoli when it is  hot.  Sprinkle in the Chinese five spice and ginger after 1-2 minutes.  
  5. Stir fry for 4-5 minutes until the beef is cooked, making sure that you keep stirring the pan and that you keep the heat high.  
  6. Meanwhile, pour the water into a large saucepan, bring back to the boil, and cook the noodles for about 3-4 minutes until they are just tender. 
  7. Drain the noodles and serve hot with the beef and vegetables.

Nutritional Information


Per 100g
Per 346g serving (% ref. intake)

Energy Kcals
133.00
461.00 (23.00%)
Energy Kj
561.00
1940.00 (23.00%)
Protein
10.00g
34.60g
Total Fat
3.50g
12.10g (17.00%)
Saturated Fat
0.80g
2.90g (15.00%)
Carbohydrates
14.40g
49.80g
Total Sugars
0.50g
1.80g (2.00%)
NSP Fibre
1.50g
5.20g
Sodium
61.00g
212.00g
Salt
0.20g
0.50g (9.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.