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Lamb and Broccoli Stir-fry

Preparation: 10 mins

Cooking: 15 mins

Serves 4, costs under £6.00

Ingredients

  • 7 Tablespoons White Rice (260g) (Heaped Spoonfuls)
  • Lamb (350g) (Leg Or Fillet)
  • 3 Tablespoons Vegetable Oil (30g)
  • 2 Red Onions (300g) (Medium Sized)
  • 1 Garlic Clove (3g)
  • 5 Spears Broccoli (225g)
  • ½ Pack Sugar Snap Peas (100g)
  • 3 Tablespoons Sweet Chilli Sauce (45g)
  • 1 Tablespoons Soy Sauce (15g)
  • 1 Piece Root Ginger (10g) (Thumb Sized)
  • 2 Tablespoons Water (30g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Cut the lamb into thin strips.
  2. Peel the red onions, garlic and ginger. Slice the red onions and finely chop the garlic and ginger. You can grate the ginger if you have a grater.
  3. Wash and cut the broccoli into bite sized pieces. Wash and halve the sugar snap peas lengthwise.
  4. Cook the rice according to the manufacturer’s instructions.
  5. While the rice is cooking, stir-fry the lamb in 1 tablespoon of oil in a wok or frying pan for 2-3 minutes. Transfer the meat onto a plate when brown.
  6. Heat the rest of the oil in the wok or frying pan and gently stir-fry the onions for 4-5 minutes to soften them.
  7. Turn up the heat and add the broccoli, sugar snap peas and garlic. Stir-fry until nearly tender, but crisp to the bite.
  8. Return the meat and any juices to the wok or frying pan. Add the chilli sauce, soy sauce, ginger and water. Stir until all meat and vegetables are coated and the meat is hot. Serve hot with the rice.

Nutritional Information


Per 100g
Per 412g serving (% ref. intake)

Energy Kcals
136.00
559.00 (28.00%)
Energy Kj
570.00
2349.00 (28.00%)
Protein
6.60g
27.10g
Total Fat
4.80g
19.80g (28.00%)
Saturated Fat
1.50g
6.00g (30.00%)
Carbohydrates
16.10g
66.20g
Total Sugars
1.90g
7.90g (9.00%)
NSP Fibre
0.70g
2.90g
Sodium
153.00g
631.00g
Salt
0.40g
1.60g (26.00%)

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.