Basil beef and bean stir-fry - Healthier. Happier.

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  • 2 cloves garlic, crushed
  • 2 teaspoons grated ginger
  • 1 tablespoon salt-reduced soy sauce
  • freshly ground or cracked black pepper
  • 400g lean beef, trimmed of fat, thinly sliced
  • olive or canola oil spray
  • 200g green beans, edges trimmed, cut into 5cm lengths
  • 1 broccoli, cut into florets
  • 410g can baby corn spears, drained
  • 1 tablespoon salt-reduced soy sauce, extra
  • 2 tablespoons oyster sauce
  • ½ cup basil leaves, roughly torn
  • 4 cups steamed rice (from 2 cups uncooked rice), to serve
  1. Mix garlic, ginger and 1 tablespoon of soy sauce in a small bowl; season with black pepper. Add beef, stir to coat, cover and refrigerate for as long as time permits from 30 minutes to overnight.
  2. Prepare vegetables.
  3. Spray a non-stick wok or large frypan with oil and heat. Add half the beef and stir-fry for 2 minutes over high heat until browned. Set aside on plate and repeat with remaining beef.
  4. Spray pan with oil, add beans and broccoli and stir-fry for 3 minutes, until tender.
  5. Add 2 tablespoons of water to the pan, cover and cook until vegetables soften but remain bright green.
  6. Add in corn, beef, oyster sauce and the remaining 1 tablespoon of soy sauce and basil. Stir-fry until heated through.
  7. Serve with steamed rice.

Hint
Do not discard the broccoli stalk; use a peeler to remove the hard outer layer then dice the remaining vegetable and add to stir-fry.

Alternatives

  • For more heat, add a chopped red chilli to beef marinade.
  • Replace beef with lean pork, skinless chicken breasts, kangaroo steak or tofu.
  • Substitute frozen vegetables for fresh to save time and money if vegetables are not in season.

Storage Suggestions

  • Left overs can be frozen in airtight container and kept for 1-2 months or stored in fridge and eaten the next day.

Equipment List

  • Small bowl
  • Large frypan and lid
  • Tongs or spatula
  • Plate
  • Peeler

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information


580g Quantity per serving Quantity per 100g
Energy 2127kJ 367kJ
Protein 36.9g 6.3g
Fat, total 6.0g 1.0g
— Saturated 1.5g 0.23g
Carbohydrate 68.1g 11.8g
— Sugars 5.3g 0.9g
Fibre 13.6g 2.4g
Sodium 1219.7mg 210.4mg
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