Satisfying Stir Fry

30 Jan

I may be mixing up my posts the next few days and not posting regular recipes this week- I’ve been quite sick recently and am struggling to eat much let alone cook.  I will make an effort to post consistently, but you can look forward to some variety! 

In line with my dance nutrition tuesdays- today I give you beef stir fry!


1/2 cup of rice- I cooked about a cup of rice for myself and it was just a ridiculous amount of rice. It always seems like less before its cooked. 1/2 cup should be more than enough for 1 person.

1 beef steak finely chopped

1/2 large head of broccoli 

1 clove of garlic finely chopped/crushed

1 glug of oil

*1 spring onion finely chopped 

*1 dash of soy sauce

*- indicates an ingredient I didn’t use but feel would benefit the recipe if you like these things


1. Bring water to a boil on high heat- add rice and lower heat, let it sit simmering for 15-20 minutes

2. Boil your broccoli in a separate pan for a few minutes

3. In a pan/wok, add a small glug of oil and toss in your chopped beef, garlic, boiled broccoli and any other veg/onions you may want. Cook for for 5-7 minutes until beef is well browned

Pro tip 1: Don’t cook the beef for much longer than this. Once it is nice and brown, take it off the heat, bearing in mind the wok will continue to cook it even though it is off the stove. I cooked my beef for way too long and it was so dry. Not overcooking should help it maintain its moisture. 

4. If you want to add soy sauce, add this now to coat your beef and veg. If not, add beef and veggies to rice and enjoy!

Nutrition info:

Rice– full of carbs, just what you need the day before a big performance or an hour or two before a long class. Good: Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Manganese.

Beef- protein protein protein! Good: Low in Sodium. It is also a good source of Vitamin B6, Phosphorus, Zinc and Selenium, and a very good source of Protein and Vitamin B12. Bad: High in cholesterol.

Broccoli- ever wonder why your parents told you to eat your veggies? Here’s why. The good: It’s low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Pantothenic Acid, Calcium, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese.

Garlic- Bet you didn’t know this about garlic- it’s 85% carbs, plus, the good: it’s very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Calcium, Phosphorus and Selenium, and a very good source of Vitamin C, Vitamin B6 and Manganese.

Well, that’s all I have for today! Now off to sleep off some of this nasty sickness. (After the Flyers v. Rangers game, of course. Priorities, people!)


One Response to “Satisfying Stir Fry”


  1. My Go-To “I have no food left” Meal « Healthy Living For the Culinary Impaired - February 4, 2013

    […] it. But hey, I wouldn’t have been able to make this if I hadn’t completely overshot my Beef Stir Fry- so it’s not so […]

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