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W50 - Quick (20 min) & Calorie Smart - Beef
over rice with broccoli and carrot
Labels:
Eiwitrijk
Allergenen :
Soja
•Tarwe
•Pinda's
Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen
Bereidingstijd20 minuten
oventijd20 minuten
NiveauMakkelijk
Ingredienten
Hoeveelheden
100 gram
Biefstukreepjes
75 gram
Witte langgraanrijst
100 gram
Broccoli
½ stuk(s)
Wortel
½ stuk(s)
Rode puntpaprika
1 stuk(s)
Knoflookteen
5 gram
Gemberpuree
30 gram
Teriyakisaus
(Bevat Soja, Tarwe)
10 gram
Ongezouten pinda's
(Bevat Pinda's Kan bevatten Noten, Sesamzaad)
Zelf toevoegen
¾ el
Zonnebloemolie
½ el
[Zoutarme] sojasaus
½ tl
Wittewijnazijn
naar smaak
Peper en zout
Voedingswaarden
Energie (kJ)2725 kJ
Energie (kcal)651 kcal
Vetten17.8 g
waarvan verzadigd2.8 g
Koolhydraten83.1 g
waarvan suikers19.4 g
Vezels7 g
Eiwitten36.5 g
Zout3.5 g
Benodigdheden
•Pan met deksel
•Pan
•Wok of hapjespan
Instructies
1
- Take the steak strips out of the fridge and allow to reach room temperature.
- Crush or mince the garlic.
- Heat a light drizzle of olive oil in a pot or saucepan over medium-high heat. Fry the half of the garlic for 1 - 2 minutes. Add the rice and 180ml water per person. Bring to the boil, then reduce the heat and cover with the lid. Boil the rice for 10 minutes, then take the pan off the heat and allow to stand until serving, still covered.
2
- Boil plenty of salted water in a pot or saucepan.
- Cut the head of the broccoli into florets and dice the stem. Cut the carrot into thin crescents.
- Boil the broccoli and sliced carrot for 4 - 5 minutes, then drain and set aside.
- Meanwhile, dice the Romano pepper.
Did you know... as well as vitamin C, Romano peppers are also high in vitamin E. This antioxidant is also found in sunflower oil, wholegrain products, nuts, seeds and green vegetables.
3
- Heat a drizzle of sunflower oil in a wok or deep frying pan over high heat. Fry the steak strips for 1 minute. Season with salt and pepper. Remove from the pan and set aside.
- In the same wok or deep frying pan, fry the Romano pepper for 3 - 4 minutes over medium-high heat.
- Add the broccoli, carrot, ginger puree and the rest of the garlic and fry for another 1 - 2 minutes.
- Finally, add the steak strips, the teriyaki sauce, the soy sauce, the white wine vinegar and 1/2 tbsp water per person. Heat for 1 minute.
4
- Serve the rice in deep bowls.
- Top with the teriyaki stir fry.
- Garnish with the peanuts.
