Iron U 3000
Food Checker classification: AMBER
Iron deficiencies unite! This easy stir-fry recipe will boost your iron levels and happiness to cosmos!
Iron U 3000
Estimated cost $5.33
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 2 cup Rice
- 2 cup Water
Beef and Marinade
- 250 g Minced Beef marinated
- 2 tbsp Light Soy Sauce
- 1 tbsp Honey
- 2 tsp Sesame Seeds
- 1 tbsp Diced Onion
- 1 tbsp Garlic
- 1 tbsp Sesame Oil
- Optional: 2 tbsp gochujang for a spicy kick
Vegetables
- 250 g Wood Ear Mushrooms
- 1/2 head Cruciferous Vegetable (broccoli or caulifower)
- 1/2 Carrot thinly sliced
Stir-fry sauce
- 1 tbsp Oyster Sauce
- 1 tsp Dark Soy Sauce omit if unavailable
- 1 tbsp Light Soy Sauce
- 1 tbsp Garlic
- Pinch of salt
- 2 tsp of cooking oil of choice
- Optional: sliced birds eye chilli for heat
Garnish
- spring onions
- sesame seeds
Instructions
Marinate the beef
- Mix minced beef with all marinade ingredients.
- Marinate overnight in the fridge for best flavour.
Prepare the mushrooms (optional)
- For a firmer texture: soak mushrooms in cold water overnight.For a softer texture: soak mushrooms in boiling water for 1 hour before cooking.
Cook the rice
- Wash rice until water runs clear.
- Cook rice in a rice cooker.
Stir-fry the vegetables
- Heat a pan over high heat.
- Add the soaked wood ear mushrooms and stir-fry for 5 minutes.
- Add stir-fry sauce to the mushrooms and coat evenly (about 2 minutes).
- Add broccoli/cauliflower and carrots. Stir-fry for an additional 5 minutes.
- Remove from heat and set aside.
Cook the beef
- Option 1 – Stir-fry: Heat a pan over high heat and cook beef for 15–20 minutes until browned.Option 2 – Bake: Preheat oven to 180°C (350°F) and bake beef for 20 minutes.
Serve
- Serve cooked beef and vegetables over rice.
- Garnish with spring onions and sesame seeds.
Optional additions
- Add gochujang to the beef marinade for extra spice.
- Add sliced birds eye chilli to the stir-fry for a kick.
Tried this recipe?Let us know how it was!