Lean beef mince stir-fried with pepper and broccoli in soy, garlic and sesame oil, over brown rice. Fifteen minutes.
Ground beef is done at 71 C (160 F), the USDA safe minimum. The library measures it cooked; start with about a quarter more raw. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 130 g lean beef mince, 5% fat (cooked weight)
- 180 g brown rice (cooked weight)
- 100 g peppers (bell)
- 100 g broccoli
- 12 g soy sauce (tamari if gluten-free)
- 2 cloves garlic
- 1 tsp sesame oil
Method
- Slice the pepper, cut the broccoli into small florets and crush the garlic.
- Heat the sesame oil in a wok over high heat. Brown the mince for five minutes, breaking it up, until no pink remains.
- Add the pepper and broccoli with a splash of water and stir-fry for three minutes.
- Add the garlic and soy sauce, toss for a minute, and serve over the rice.
What this plate gives you
Lean mince at 5% fat is about 26 g of protein per 100 g cooked, and 130 g of it gives about 34 g of the 44 g, with the brown rice and vegetables adding the rest and 9 g of fibre. At 568 calories it is a little over a quarter of a 2,000-calorie day, with 16 g of fat. The mince is measured cooked, so start with about 165 g raw; brown it in a hot dry pan and add the soy last.
Swaps
- Turkey mince: about the same numbers.
- White rice: about the same calories, less fibre.
- Ginger and chilli with the garlic: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Reheat in a hot pan.
